4 Exercising Errors That Often Cause Cracks

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Causes of stress fractures (fractured bones) due to exercise
1. Increased frequency of exercise
2. Increased duration of training
3. Increased exercise intensity
4. Change in the surface of the sport
Symptoms that arise if you experience a stress fracture (fractured bone)

Medical Video: Shoulder Pain and Popping (SHORT & LONG TERM FIX!)

A stress fracture is a condition when the bone is fractured, usually the cracks that occur are quite mild. Named stress fractures (aka 'pressure cracks') because this condition is caused by repeated pressure on the bones, even excessive, such as jumping continuously or running long distances. The pain associated with fractured bones is sometimes not noticed by you, but tends to worsen with time. Pain usually originates from a certain location and will decrease when resting. You may experience swelling around the area that has a stress fracture.

Your bones need an adequate balance between energy and rest, and good nutrition and the right form of exercise to stay healthy. In exercising, you have to do the right exercises to avoid injury, including stress invoices. Here are some mistakes in exercise that can cause stress fractures.

Causes of stress fractures (fractured bones) due to exercise

Stress fractures are often the result of increasing the number or intensity of activities that are too fast. Our bones will gradually adjust the load increase through re-formation. That is a normal process when the bone carries the increasing burden. If the bone is forced to adjust to the addition of the load in a short time, then it will increase the risk of this bone fracture condition. If you exercise frequently, here are some common mistakes.

1. Increased frequency of exercise

Athletes who increase the number of training sessions without giving their bodies enough time to adjust can run the risk of experiencing a stress fracture. For example, casual runners who are accustomed to undergoing exercises two to three times a week can experience cracks in the bones of the foot, ankle, or shin, if they suddenly change the exercise to six times a week.

2. Increased duration of training

Increasing the duration of training sessions too quickly can cause bone fractures. For example, a ballet dancer who is accustomed to doing 30-minute training sessions a day can get a stress fracture if you increase the training session to 90 minutes or more.

3. Increased exercise intensity

Even if you do not change the frequency of regular exercise, changes in the level of energy in your exercise can still cause bone cracks, if the body is not given time to adjust to the new level of intensity. For example, a runner is accustomed to a 30 minute moderate level on the engine elliptical trainer every week, you might experience a stress fracture if he switches to three training sessions by mixing sprints and plyometrics. The same phenomenon can occur when athletes dramatically increase speed.

4. Change in the surface of the sport

Athletes who are already familiar with one type of sports surface can experience fractured bones if they switch to a new type of surface. For example, switching from a grass tennis court to a clay tennis court, switching from natural grass to artificial turf, or switching from running on a treadmill to running outdoors.

After knowing the four conditions above, an athlete or other person involved in sports is strongly advised to increase exercise gradually to reduce the risk of stress fracture.

Symptoms that arise if you experience a stress fracture (fractured bone)

The main symptom of stress fracture is pain and pain in a fractured location, although some fractures cause little or no symptoms at all. Other symptoms are:

Aches and pains that are felt deep within the feet, toes, ankles, shin, hips, or arms. The center point that is the source of the pain is difficult to determine, because pain is felt throughout the lower leg.
Pain that can be lost when you rest, but continues if you return to your activities. For example, pain in the leg or ankle that appears when the foot steps to the ground while walking or dancing, but disappears after the end of the training session. Or pain in the elbow or shoulder that only occurs when throwing or catching a ball. Pain may not start from the beginning of the exercise, but can develop at the same point during the activity.
Feeling weak in the legs, ankles, or limbs, with or without pain. A runner may suddenly be unable to run at the same speed or distance as before without feeling tired or weak legs, even though this happens without pain.
Swelling. Soft tissue around the fracture can become swollen and slightly soft when touched. Bruising can also be present, although this is rare in most cases.
Pain concentrated in certain areas of the body at night. Pain in certain areas, such as the feet, ankles, or hips that appear at night is often associated with stress fractures, even if the pain does not interfere with sports activities.
Pain in the back or side of the body. Pain that irritates the back can sometimes be an indicator of bone fracture in the ribs and / or at the sternum, which can occur in athletes such as rowing, tennis or baseball.