Get Muscle Fast: The Cumulative Injury Cycle. What you need to know to Avoid Injuries in the Gym

Written by Jeff Behar, MS, MBA

The Cumulative Injury Cycle

The cumulative injury cycle can in three ways:

Acute Injury, Repetitive Injury and Constant Pressure or Tension.

Left uncorrected, these “events” may lead to:

Inflammation, Adhesions/fibrosis, Weak and tense tissues andDecreased circulation.

These events lead to a specific progression called the Cumulative Injury Cycle. The end result may result in:

Severe injury,Loss of function, Loss of strengthLoss of range of motion (OM)PainPossible need for surgery.Possible permanent loss of strength and range of motion.

Risk factors

The risk of injury increases when factors such intensity,frequency and duration of the activity exceed the physical ability of the worker to tolerate the work.

Contributory Factors

Today there can be many contributory factors to CTD that can initiate an injury or at least contribute to a CTD and keep you from the road to recovery. In many cases some lifestyle changes may be necessary.
Technology - Instant Messaging, PC Use

Contributory Factors – Work and Home

Certain job activities may cause or contribute to CTDs. For instance a chef my perform hours of chopping motions putting pressure on the carpal tunnel, contributing to pain felt later when exercising.Today’s technology can also be a culprit. People are spending more and more time online, be it at home, at work, or when furthering their education. Additionally time is spent texting people. The shear amount of time on a computer without care for proper breaks or proper ergonomic posture can contribute to CTD. If you have to spend a majority of your day online, there are things you can do to reduce CTD impact.

Ensure that you take frequent breaks and stretch.Ensure that your workstation is properly configured. The keyboard should be positioned so that both arms are bent at 90 degrees at the elbows. Ensure that your hands and wrists should are in a straight neutral position. Under no circumstances should the wrists be bent while typing. This causes a tremendous amount of friction and irritation within the carpal tunnel. They rub against the surrounding tissue. The longer this occurs, the more irritation and inflammation develops. Probability of Occurrence

The probability of suffering from an overuse injury also increases with age. This probability increases mainly from general wear and tear on the body, particularly on joints subjected to repeated activity, but also from reduced flexibility as we age as well.

The probability of suffering from an overuse injury can also increase as a result of other factors that are often not considered. Management of these other factors is one preventative factor for reducing the probability of developing a CTD.

Understanding the Signs is a Key to Prevention

There are however, ways to minimize the chance and severity of injuries that can occur due to overuse.

Of primary importance is knowing the early signs and what to do can help prevent them from becoming nagging problems. Typical signs of CTD include pain, swelling, stiffness; numbness, loss of strength, loss of flexibility/ROM, and many other symptoms that many like to call "getting older". As the symptoms worsen, so does the severity of injury. Failure to recognize the signs may result in permanent injury.

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Sunday, February 19, 2012

The Cumulative Injury Cycle. What you need to know to Avoid Injuries in the Gym

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