© 2014-2019 by Diabetes Motion Academy, LLC

Dealing with Injuries

 

Getting injured when being active isn't a given, but it happens often enough that you need to know how to prevent and treat injuries when they occur so you can keep them from getting your motion off track.
Overuse Injuries

Overuse injuries occur when you use the same joints and muscle in the same way over an extended period of weeks or months.  Try to prevent injuries before they happen so that you won’t have to take time off from exercising.  Progress with your exercise slowly (particularly intensity), choose safe activities, always warm up and cool down, and stretch your muscles regularly to stay more limber. 

Cross Training Benefits

You may want to do a variety of activities, an approach known as cross training.  Changing up your workouts is really the key to avoiding overuse injuries, keeping your exercise fresh and fun, and getting more fit.  Each activity you do stresses your muscles and joints differently, which lowers the risk of injury. Alternating hard and easy days is also a great idea.

Diabetes Effects

Although everyone gets stiffer with age, diabetes accelerates the usual loss of flexibility especially when blood glucose is higher.  Glucose "sticking" to joint surfaces makes you more prone to overuse injuries like tendinitis and frozen shoulder. It may also take longer for joint injuries to heal properly.  The best prevention involves optimal blood glucose control and regular stretching to maintain motion around joints.

Taking Time Off

Taking at least one day a week off from planned activities to rest (or doing at least one day of only easy activities) allows your body time to recuperate and may prevent overuse injuries like tendinitis and stress fractures.  It's also important to get enough sleep (7 to 8 hours a night for most adults) to give your body time to rebuild and recuperate.