Spring not only brings allergens, it often brings injuries, sprains, strains, aches and pains. Why? Because we spent the winter months with longer periods of inactivity and as then decide to be active and enjoy the warmer weather.  Often, our bodies are unprepared for the impact. It is a good idea to understand what you can do to prevent overexertion and injuries, as well as treat them.

Pain is Good?
Pain may be unpleasant, but it is your body's intelligent way of telling you that something is wrong and may need attention, or that you are taxing part of your body beyond their limits.
Muscle sprains and strains are both a result of overstretched or injured muscles and have similar symptoms, including pain, tenderness and sometimes swelling. It is difficult for the average person to differentiate between a strain and a more serious sprain. Sprains usually involve a stretched or torn ligament or tendon. The pain is usually longer lasting, and is accompanied by swelling, discoloration, pain and lack of mobility.

Common injuries for "weekend warriors" and early spring activities include pulled hamstrings (the longest muscle in the body located on the back of the thigh), and groin and back strains. Sprains typically occur in joints, such as ankles, knees and elbows. Pain is a sign that you should slow down or stop and take appropriate action.

What can you do for a sprain or strain?
Pain relievers like aspirin and ibuprofen can relieve pain, but can also mask the pain indicator that you need to determine if your injury might be more serious. Rest and applying ice in the first 24 hours after the activity or injury can reduce swelling and promote your body's natural healing processes. For minor sprains, you can also apply ice, wrap, rest and elevate the joint. If you don't see any improvement within 48 hours, it is a good idea to see your doctor. (If you experience more severe pain, see a doctor immediately.) Your doctor will evaluate your symptoms and may order diagnostic tests, such as an x-ray, MRI, CT scan, bone density test or other procedures.

Can you prevent strains, sprains and injuries altogether?
Yes, you can, but it takes some commitment. The term "weekend warrior" describes many of us who work long non-physically active hours during the week and then play or work hard physically all weekend. The first step to preventing painful experiences is to exercise on a more regular basis during the week. Even 20 minutes of cardiovascular exercise and some weight training on a daily basis can significantly reduce your chances of injury and increase your strength and flexibility. (If you are just starting to exercise, please consult a physician before beginning any exercise program.)
Below are a more tips to prevent injuries:

1. The 5-10 minute warm up - spend 5-10 minutes warming up your cold muscles, before an activity, especially the ones you tend to overstretch. A fast walk or quick jog can warm up the heart, as well as the muscles.
2. Stretch - once your muscles are warm, stretch them slowly, holding the stretch in a comfortable position for at least 30 seconds, breathing deeply and regularly.  This will improve your chances of avoiding cramps or strains.
3. Pay attention - while exercising, make sure you notice signs of overexertion such as cramps or fatigue. Many runners, cyclists and adventure racers have learned to engage their mind to go further than their bodies really need to. Paying attention can help you avoid injury and remain active for a lifetime. Don’t ignore pain.
4. Use appropriate equipment and tools - many times, people are using ill fitting equipment or tools for exercise and  gardening. A bike seat set at the correct height or an ergonomic grip on a yard rake can lessen the impact on your body. Check with more experienced athletes, an athletic store or a good hardware store to make sure you have the best tools configured for your body.
5. Know your skill levels and limits - We still think we are 10 years younger than we actually are. We remember the days when we were capable of doing much more, without pain or injury, and we often engage in new activities with reckless abandon. Know your skill levels, then take a class and research the best techniques that will help protect you from injury and unnecessary pain.

Spring cleaning can also be an invitation to sprains and strains around the house. The number one area of the body to experience sprains, strains and injuries is the back. Protect it by bending at the knees when lifting heavy items. Better yet, be sure to use hand-trucks, and other tools, as well as pack in smaller boxes to minimize overexertion. Don't try to do it all yourself. Get help, and buy fertilizer and dog food in smaller, lighter bags, for example.

• Some tips on lifting and moving heavy items include:
• Choosing the conservative way to move items, rather than the most convenient.
• Using your longer and stronger leg muscles for lifting instead of your arms and back.
• Maintaining good posture at all times.
• Carry heavy objects close to your body.
• Be sure to divide repetitive motions between both side of the body for balance and less strain.
• Keep your muscles strong and healthy to support your body by exercising regularly.
  

A Word on Foods & Supplements
Your diet can have a positive impact on your ability to heal from overexertion and prevent injuries. Foods rich in magnesium or a quality magnesium supplement can help your muscles remain flexible and tones. These foods include whole grains, potatoes, vegetables and nuts.

Many athletes take a calcium-magnesium supplement after rigorous exercise to promote muscle healing and rejuvenation. Also consuming potassium-rich foods, such as bananas, apricots and potatoes can prevent muscle cramps.

Bromelain and papain mentioned in the allergy article are also great for strain and injury prevention, and can speed healing time. Foods rich in these enzymes are pineapple and papaya. Also, taking supplements daily the week before heavy exertion can significantly improve your chances of staying healthy during exercise.

In addition to supporting your overall immune system, Vitamin C also supports healthy tendons and protects them from sprains. Vitamin E prevents muscle damage. A complete supplement of C, E, selenium and zinc are the perfect combination to keep a healthy body and prevent injury.

Stay safe and healthy this Spring by taking precautions when exercising or working in and around the home and yard. Take care of strains and injuries immediately and schedule an appointment with you doctor of your overexertion symptoms last longer than a couple of days.