Ankle Sprain
Ankle sprain is a sprain which is caused when the ankle is twisted generally during lifting heavy weights in gym.
Treatment for Ankle Sprain :
- R.I.C.E. treatment (Rest , Ice , Compression , Elevation ).
- Wrap an elastic bandage around your ankle to keep the swelling from getting worse.
- Apply heat for example with a hot water bottle or with electric heating belt(after the first 48 hours of injury).
Prevention from ankle sprain
- Wear proper, well-fitting shoes when you exercise.
- Do proper warm ups like running, sit ups, etc.. before starting workout.
- Consider taping the ankle or wearing a brace for vigorous sports, especially if you had a previous injury.
- Avoid sharp turns and quick changes in direction and movement.
Biceps Tendonitis
Biceps Tendonitis occurs when you do a lot of biceps workout that is why this injury is more prone bodybuilders.
Treatment of Biceps Tendonitis:
- Rest until injury is cured.
- If it pains a lot then get an injection of a corticosteroid medication to reduce the inflammation and pain.
- Apply heat to the injury.
- See a sports injury specialist who could provide some anti-inflammatory medication.
Prevention of Biceps Tendonitis:
You can best prevent biceps tendonitis by doing a proper warm-up and stretching exercises for your arm and shoulder before your workout
Calf Strain
Calf Strain is a strain which occurs in your calf mucles when you are push your toes forcefully. For example : During running, jumping.
Treatment of Calf Strain:
- R.I.C.E. treatment (Rest , Ice , Compression , Elevation).
- keep your leg on a pillow while you are sleep.
- Wrap an elastic bandage around your calf muscle to prevent the swelling from getting worse.
- Use crutches, if it is too painful to walk.
- Take anti-inflammatory medications.
- See a sports injury specialist who could advise a full treatment