10 Common Workout Injuries and How to Avoid Them

Not enough rest, too much too soon, repetitive motions and simple wear and tear can result in pain and injuries that put the kibosh on your workouts. In fact, a study of college athletes published in the Journal of Athletic Training shows overuse injuries (repetitive motions involved in sports and workout routines, such as long-distance running, swimming and rowing) account for nearly 30 percent of all injuries. Inflammation, general stress and tendinitis were the most common overuse injuries reported. High-speed, full-body-contact sports most often resulted in acute injuries. Here are the most common workout injuries, how they can occur and tips for staying safe.

1 – Ankle Sprain

Twisting an ankle doesn’t just happen running outdoors. Jogging on a treadmill can also result in an ankle sprain, says Cindy Trowbridge, Ph.D., associate professor of kinesiology at the University of Texas at Arlington. “The biggest problem running indoors on a treadmill is losing your focus and accidentally stepping half on and half off the treadmill while the belt’s still moving.” If you jump off the treadmill quickly, your ankle may roll in an unnatural direction. Running outside on uneven terrain or up and off curbs also increases the risk of an ankle sprain. HOW TO STAY SAFE: Most treadmills have a clip you attach to your clothes that stops the machine if you fall. Says Trowbridge, “If you run outdoors, stay on level sidewalks or at a park, versus running where you have to go up and down off a curb.” Look for paved, even walkways because uneven terrain and potholes can be problems.

2 – Shin Splints

Pain along the inner edge of your shinbone (tibia) may be a sign of medial tibial stress syndrome, more commonly known as shin splints. Common in runners, shin splints can also develop in exercisers who participate in running sports or jumping. “It’s muscle inflammation and can occur even after just a couple of workouts,” says associate professor of kinesiology Cindy Trowbridge, Ph.D. You’re at greatest risk of shin splints if you’ve recently increased the intensity or frequency of your workouts. Uneven ground, running uphill or downhill or on hard asphalt also increases the risk of shin splints, as does wearing worn-out shoes. HOW TO STAY SAFE: Wearing proper shoes and gradually increasing your workout intensity (no more than 10 percent a week) goes a long way toward preventing shin splints, says Trowbridge. Also avoid running or jogging right away. Slowly warm up first by doing jumping jacks to get your blood moving and your muscles warm, she says.

3 – Low back Strains

A sudden, sharp twinge in your lower back during your workout could be a sign you’ve overdone it. “Squats or deadlifts with improper form wreaks havoc on the lower back,” says associate professor of kinesiology Cindy Trowbridge, Ph.D. “You can suffer strains or, even worse, nerve compression and disk herniation.” Twisting motions or sideways bends can also strain your lower back. HOW TO STAY SAFE: Beginners should first learn how to maintain a neutral back, says Trowbridge. To find your neutral spine, lie on your back with your knees bent and feet flat on the floor. Your spine should touch the floor under your neck and lower back, which allows the natural curves of your back to absorb shock during exercise. “Get your form correct first before adding weight. Beginner weightlifters should do the leg press or hip sled first before trying squats.” If you’re unsure of proper form, ask a qualified personal trainer for advice.

4 – Rotator Cuff Injury

Four main muscles (supraspinatus, infraspinatus, teres minor and subscapularis) comprise the rotator cuff, which surrounds and stabilizes the shoulder joint. Shoulder pain when you reach behind you, overhead or out to the side may be a sign of a rotator cuff strain. “It typically results from repetitive overhead activity,” says Luga Podesta, M.D., sports medicine specialist at Podesta Orthopedic and Sports Medicine Institute. Activities such as swimming or throwing a ball and overhead shoulder movements like military presses can lead to rotator cuff strains when done repeatedly over time. HOW TO STAY SAFE: Strengthen your rotator cuff muscles as part of your upper-body program. Use good posture (a slouched posture makes you more prone to compression of the shoulder joint) and avoid repetitive overhead exercises with weight that’s too heavy and lat pulldowns behind the neck — do pulldowns in the front instead.

5 – Stress Fractures

These tiny, hairline fractures are usually the result of too much too soon or repetitive jumping in one place, says Luga Podesta, M.D. The majority of stress fractures occur in the bones of the foot, heel or shin. Pain around the site of the fracture that worsens with exercising, standing or walking is a symptom of a stress fracture. The area may also swell. Sports like basketball and tennis also increase the risk of stress fractures — as does osteoporosis. If left untreated, a stress fracture may not heal properly and can lead to chronic pain. HOW TO STAY SAFE: Start gradually. Try to progress by no more than five to 10 percent in exercise volume each week, says John P. Higgins, M.D., director of exercise physiology at Memorial Hermann at the Texas Medical Center. “For example, if you are jogging 10 miles a week, don’t do more than 11 miles the next week. If you are doing 10 reps of 50-pound biceps curls this week, next week do 11 reps of 50 or 10 reps of 55 pounds.” Cross-training can also help.

6 – IT Band Syndrome

An overuse injury common in runners and cyclists, iliotibial band syndrome (ITBS) occurs when the IT band, a ligament that runs along the outside of the thigh from the hip to the shin, becomes tight and inflamed. “Cycling can trigger this flare-up, which causes pain on the outside of the knee,” says associate professor of kinesiology Cindy Trowbridge. This can also occur in runners who wear worn-out shoes, run on uneven or banked surfaces, run downhill, do the same run in the same direction too many times or simply from overuse as a result of running too many miles. HOW TO STAY SAFE: If you’re a cyclist, make sure the seat height is appropriate — not too high or low — says Trowbridge. In a cycling class, ask the instructor to help you adjust the height of the seat as well as find the right location that places your torso in an ideal position. “You want to be able to just reach the bar without feeling all bunched up,” she says. Runners should do a short walking warm-up before starting to run and make sure they replace worn-out shoes. Also, avoid running on concrete and, if you run on a track, change directions regularly.

7 – Patellofemoral Syndrome 

Pain under the kneecap that worsens from running, walking down stairs or sitting with bent knees for long periods of time could be a sign of patellofemoral syndrome, also known as “runner’s knee.” You may also hear a crunching, creaking or grating sound. “You can get this from running, jumping or squatting,” says Luga Podesta, M.D. A change like an increase in running mileage, can contribute to pain. Patellofemoral syndrome occurs when the bones in the lower leg are not lined up perfectly, which causes an abnormal gliding between the patella (kneecap) and femur (thigh bone). This misalignment can lead to wear and tear between the cartilage and surfaces of the bones, causing pain. HOW TO STAY SAFE: Keep knees healthy with exercises that strengthen quadriceps and hip flexors. Seated and lying leg raises are often prescribed for strengthening the quadriceps. Also avoid kneeling or squatting repeatedly.

8 – Biceps Tendinitis

Pain in front of the shoulder and upper-arm weakness may be a sign of tendinitis, an overuse injury that typically occurs from repetitive motions. Weightlifting, swimming, tennis and golf can all cause biceps tendinitis. Biceps tendinitis refers to the inflammation of a tendon that attaches your upper biceps muscle to the bones of the shoulder. “Impingement and rotator cuff damage often accompanies biceps tendinitis,” says David Geier, M.D., orthopedic surgeon in Charleston, South Carolina. You’ll feel pain and tenderness in the front of the shoulder that worsens with overhead lifting. Pain may also move down the upper arm bone and you may feel an occasional snapping in the shoulder. HOW TO STAY SAFE: Cross-train by varying your activities to avoid repetitive overhead movements, and make sure to take enough rest time between workouts. Check your posture which can increase the risk of biceps tendinitis, says Geier.

9 – Pectoral Injury

Losing control of a dumbbell or barbell during a heavy bench press or performing dumbbell flies with too much weight can lead to a tear in the pectoralis muscle — a serious injury. “You’ll feel a tearing sensation, and the chest and upper arm often turn black and blue,” says orthopedic surgeon David Geier. “Sometimes a defect in the muscle is visible or palpable. You should see an orthopedic surgeon within a few days to determine if the injury needs surgery.” HOW TO STAY SAFE: Make sure you can control the amount of weight you’re lifting, says Geier. “If you’re trying to lift a very heavy weight, have a spotter present to help control it so that you don’t drop it or lose control.”

10 – Glenoid Labrum Tear

Clicking sounds and uncomfortable catching sensations deep in the shoulder during bench presses or military (overhead shoulder) presses may be symptoms of a glenoid labrum tear, says Geier. “This refers to a tear in the cartilage bumper that surrounds the glenoid, the socket of the ball-and-socket joint.” Labral tears can result from overuse or a direct injury to the shoulder, like falling and landing on an outstretched hand. HOW TO STAY SAFE: It may not always be possible to prevent a labral tear, says Geier, but any uncomfortable popping or pain deep in the shoulder is worth checking out. If the pain does not improve, seek a diagnosis from an orthopedic surgeon to determine the cause and treatment options. “Modify exercises to avoid pain as well,” says Geier. “Often you can still get a good shoulder or chest workout even if you have to avoid specific shoulder or chest exercises.”

Article adapted from: livestrong.com, Linda Melone

July 2017 Studio Newsletter | Atlanta Personal Trainer

Can Sitting Cancel Out the Benefits of Exercise? | easylivingtoday.com article | Atlanta Personal Trainer

Do you have a job that keeps you sitting at your desk all day? Do you commute for long periods of time? Do you get home and just want to lay in bed and watch some TV?

That’s what life is like for most people in America. We drive to work, sit at our desk all day, drive back home and then sit down to wind down after a long day of work.

Hopefully, somewhere in the midst of all of that you are fitting in some exercise!

I’ve been reading a book called “Fitter Faster” by Health Journalist Robert J Davis and Certified Personal Trainer Brad Kolowich, Jr., which discusses this, and I wanted to share it with you all.

Can Sitting Cancel Out the Benefits of Exercise?

By Robert J. Davis, Ph.D.

Author of Fitter Faster: The Smart Way to Get in Shape in Just Minutes a Day

Adapted from Fitter Faster: The Smart Way to Get in Shape in Just Minutes a Day (AMACOM) by Robert J. Davis with Brad Kolowich, Jr.  For more information, please visit https://fitterfasterplan.com/

You’ve probably heard the trendy phrase that “sitting is the new smoking.” While it’s an exaggeration to equate the two behaviors—nothing comes close to smoking in its many ruinous and deadly effects on the body—research does show that prolonged sitting may be harmful, even if you exercise regularly.

Pooling results from more than 40 studies, researchers concluded that the more time people spend on their duffs—whether at a desk, on the couch, or in the car—the greater their risk of premature death, cardiovascular disease, cancer, and especially type 2 diabetes.

Regular exercise, particularly higher levels of physical activity, appears to blunt these harmful effects somewhat but may not eliminate them entirely.

An analysis of more than a dozen studies concluded that we need at least 60 minutes a day of moderately intense exercise (such as brisk walking, doubles tennis, or ballroom dancing) to counter the increased risk of premature death due to prolonged sitting.

But another study found that the same amount of exercise – which is more than most physically active people get – doesn’t undo the negative effects of sitting on insulin levels and blood fats known as triglycerides.

The damage from prolonged sitting is thought to be due to reduced muscle activity—especially in the large muscles of the legs and back—which can decrease the body’s ability to regulate blood sugar and remove harmful blood fats.

Sitting for long periods may also adversely affect blood vessel function and increase food cravings, causing us to eat more and gain weight.

To reduce sitting time:

  • At work, stand up for a few minutes every half hour, perhaps during phone calls, coffee breaks, or meetings.
  • If possible, use a desk that lets you work both standing and seated. Or try one attached to a treadmill that allows you to slowly walk while you work.
  • In the car, park as far away as possible from the door so you’ll be able to walk more. Stand if you ride the bus or subway.
  • At home, get up regularly from your computer. Try standing and doing chores while watching TV.

Incorporating short bursts of standing and movement like this will keep you from becoming an “active couch potato” – someone who exercises and then remains largely sedentary the rest of the time.

By thinking of fitness as something that entails what you do the entire day – not just the relatively few minutes spent sweating – you’ll be able to fully reap the rewards of your workouts.

Adapted from Fitter Faster: The Smart Way to Get in Shape in Just Minutes a Day (AMACOM) by Robert J. Davis with Brad Kolowich, Jr.  For more information, please visit www.fitterfasterplan.com.

Can Sitting Cancel Out the Benefits of Exercise?

Adapted from http://www.easylivingtoday.com/can-sitting-cancel-out-the-benefits-of-exercise/

 

We hope you all enjoyed this wonderful article!

Best,

Caroline Kolowich

 

May 2017 Newsletter | Atlanta Personal Trainer

April 2017 Newsletter | Atlanta Personal Trainer

We hope you all are having an eggcellent April!

The Studio Team

Spring Into Your Summer Body Group Fitness Class | Atlanta Personal Training

“I’m not ready for swimsuit season. I’m too nervous to workout in a group fitness setting. I’m not as in shape as other people in group fitness classes.” Guess what? You can conquer your fears and you can have fun doing it! You deserve to feel great and you deserve to feel confident!

Swimsuit season is right around the corner, and we are here to help you feel your best yet! Join us for our deluxe Spring Into Your Summer Body group fitness classes, coming this month. We have 3 full body workout classes planned, open to all levels of training. While each class is a group fitness class, we want each of you to focus on YOU and only YOU in our classes. We are so excited to see you there!

Dates:

Saturday, April 15

Saturday, April 22

Saturday, April 29

Times:            

9:00am – 9:45am

Price:              

$25 per class

OR

Buy 2 classes, get 1 free

Place: 

Brad Kolowich Jr Personal Training Studio

Sign up by emailing class@bradkolowichjr.com

 

March 2017 Newsletter | Atlanta Personal Trainer

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The KOLOFIT Super Challenge | Atlanta Personal Trainer

THE KOLOFIT SUPER CHALLENGE

It’s getting closer to the big day!  Saturday, November 19th we will have our first KOLOFIT Super Challenge, hosted by Adam Gil!

Limited Space – Sign Up at info@bradkolowichjr.com

3 Prizes will be given out to 3 lucky, hard-working individuals!
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Want to see how hard you can push yourself — and have fun doing it? Join us for our Co-Ed Super Challenge! Led by Adam Gil, one of Atlanta’s top fitness instructors, this intense 1.5-hour workout will challenge you mentally as well as physically.

Be prepared to sweat, get dirty, handle kettle bells, lift dumb bells, carry sandbags, push sleds, flip tires, go for a little ruck, and make a bunch of new friends while throwing up…ahh, I mean throwing down! … to some of the best music around (Adam, as it turns out, is also a very popular DJ, so the playlist is sure to be on point.)

All you need to bring is your H20, comfortable clothing you can sweat and get messy in, workout gloves if you’re afraid of a little dirt, your A-game and a positive, no-quit attitude, and you’re good to go!

Though this workout might bring you close to your breaking point, or past it, you’re sure to leave with a big ol’ smile and a “wow, I just kicked some butt” glow. See you there!

COST: 

$40 per class

DATE: 

Saturday, November 19th

Saturday, December 10th

TIME:

9AM – 10:30AM

Sign up today at info@bradkolowichjr.com

The KoloFit Super Challenge | Atlanta Personal Trainer

THE KOLOFIT SUPER CHALLENGE

img_6097

Want to see how hard you can push yourself — and have fun doing it? Join us for our Co-Ed Super Challenge! Led by Adam Gil, one of Atlanta’s top fitness instructors, this intense 1.5-hour workout will challenge you mentally as well as physically.

Be prepared to sweat, get dirty, handle kettle bells, lift dumb bells, carry sandbags, push sleds, flip tires, go for a little ruck, and make a bunch of new friends while throwing up…ahh, I mean throwing down! … to some of the best music around (Adam, as it turns out, is also a very popular DJ, so the playlist is sure to be on point.)
 
All you need to bring is your H20, comfortable clothing you can sweat and get messy in, workout gloves if you’re afraid of a little dirt, your A-game and a positive, no-quit attitude, and you’re good to go!
 
Though this workout might bring you close to your breaking point, or past it, you’re sure to leave with a big ol’ smile and a “wow, I just kicked some butt” glow. See you there!

COST:

$40 per class

DATE:

Saturday, November 19th

Saturday, December 10th

TIME: 

9AM-10:30AM

 

Contact us at:

info@bradkolowichjr.com 

To sign-up!