Sport is good for you. There is no doubt about that. Keeps elastic, toned, fit. But if you do not practice it wisely, it can also cause damage, especially to the joints. Let’s see how to take care of it.
Sport is good for you. Maintains elastic, toned, reduces cardiovascular risk, excess weight, stress. And that’s not all. As long as you choose and practice it taking into account your possibilities, level of athletic preparation and age.
Because if, in some respects, it may be true that life begins at 40, in the case of physical activity, it is not exactly so and not taking it into account means exposing oneself to almost certain damage at the joint and muscular level.
Not even the youngest, on the other hand, can be considered completely protected from tears, bruises or accidental sprains or from more subtle but equally painful inflammations from overload.
Just a sudden movement, a foot in foul play, a clash with a teammate or the insane desire to overdo it to speed up training times or achieve objectively unattainable goals.
To derive all the possible benefits from physical activity without taking unnecessary risks, a little caution and reasonableness are enough. When, on the other hand, the damage is done, there are practical measures and topical anti-inflammatory preparations that help to avoid excessive suffering.
Ideas for practical prevention
The first element to consider to avoid joint soreness or inflammation from sports is the load: not only that imposed by the type of movement performed, the necessary effort or the tools used, but above all the physiological one, linked to body weight.
The same half hour of running a day, for example, can do very good for a person of 50-60 kg while it can be detrimental for another who weighs 130 kilos; The latter person who could, on the other hand, benefit greatly from sports that do not overload the legs or the spine, such as cycling or, even better, swimming.
Further aspects not to be underestimated concern technique and training. Whether it’s jogging, playing football or skiing, there are very specific rules (positions to take, movements to privilege or avoid, times and methods of training).
Good training is essential
The rules of a good workout must be learned and applied correctly, remembering to precede and follow each exercise session from warm-up and cool-down / stretching phases, essential to avoid tears and soreness. In summary: sport cannot be improvised.
If, then, you decide to start practicing physical activity again after a few months or years of interruption, care must be taken to proceed with humility and gradualness, possibly after asking your doctor for advice regarding the adequacy of the practice chosen according to age and general physical state.
With a further warning, especially for those over 40-50 years: the most indicated, useful and safe exercises are those that involve physiological movements, ie the most traditional sports and gymnastics.
When the joint hurts
In case of bruises, joint sprains, the RICE rule applies: Rest, Ice, Compression, Elevation.
| Rest | Stop and do not use the joint further |
| Ice | Apply ice (never in direct contact with skin), spray refrigerants or, in the absence of anything else, simple cold water as much as possible hurry possible and for at least half an hour |
| Compression | If indeed the trauma has produced non-trivial damage, bandage (quite tight, but without hindering blood circulation) |
| Lifting | Keep the affected part raised to prevent it from swelling excessively, especially if it is ankle or knees |
In addition to these measures, to alleviate pain, swelling and inflammation and promote faster recovery, topical cream or gel preparations based on non-steroidal anti-inflammatories (NSAIDs), such as ibuprofen, diclofenac or ketoprofen, can be applied.
Simply spread a small amount on the affected area (clean and dry) and massage gently until completely absorbed, repeating the operation a couple of times a day for 4-5 days. After this period, if the pain has not passed it is necessary to consult your doctor.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
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