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Soreness is to be expected after an intense workout, but there’s a difference between the pain of a recovering muscle and the pain of incurring serious damage. UK Men’s Fitness paired up with Musculoskeletal Physiotherapist Simon Rice to create a brief guide to some of the most common training injuries.

Ankle Injuries

Ankle Sprain

Athletes of all sports are prone to sprains, which are characterised by an inflamed, swollen, or bruised ankle. Sprains are injuries to the ligament surrounding the joints that hold bones together, usually caused by sudden pulling or stretching. Rice notes that ‘Research has shown calf strength and balance exercise can reduce your risk of these injuries. Adding some single leg balance exercise as part of your warm up before training can help reduce your injury risk’.

High Ankle Sprain

Whereas the common ankle sprain occurs when the ligament surrounding the ankle joint is pulled or stretched, high ankle sprains occur when the ligament above the joint is damaged. These take longer to heal than traditional ankle sprains and are most commonly associated with sports like skiing and football.

Plantar Faciitis

Excessive stretching of the thick band of tissue on the bottom of the foot is known as Plantar Fasciitis and can cause heel pain, especially during walking. Those with particularly flat feet or high arches are more susceptible to the injury, as well as those who wear shoes without proper arch support. Rice mentions that the injury is ‘characterised by pain that is worse first thing in the morning and improves after the first few steps’.

Suitable Product:

Mueller HG80 Ankle Support

The Mueller HG80 ankle support is specifically designed to provide compression and support for weak or sore ankles.  The gel pads provide excellent additional support.

Knee Injuries

Cartilage injuries

Knee cartilage acts as a barrier between the two primary bones of the leg: the femur and the tibia. Injury to the cartilage can make movement painful and is caused by the sudden twisting of the knee, usually in tennis or football.

Mild knee arthritis

Whereas knee cartilage injuries tend to be sudden, arthritis of the knee known as osteoarthritis is the gradual wearing away of cartilage. Its symptoms are similar to that of knee cartilage injuries, causing pain and swelling upon movement.

Collateral ligament injuries

Ligaments such as the MCL and LCL, are thick bands of tissue that connect the femur and tibia together.  Collateral ligament injuries occur when one or more of these bands tear, causing knee pain, swelling or locking. According to Rice, ‘Injuries to the MCL are more common and usually due to impact from the outside of the knee such as a soccer tackle’.

Suitable Product:

Stabilising Knee Support- RRP: £28.99

The PhysioRoom.com stabilising knee support provides excellent levels of comfort and support. Two lateral and medial flexible steel springs offer support to the knee joint, while the stabilising upper Velcro straps provide a customised fit for a secure fit and comfort. An extra-soft patella pad protects and stabilises the knee cap.

To read more about common workout induced injuries to the groin, shoulder, elbow and wrist, check out the full article available at Coach Magazine.