Every athlete and fitness expert has sustained a gym-related health problem in some form or another. In Canada, most sports injuries are a result of outdoor activities, such as cycling or snowboarding. However, indoor sports are known to cause a range of common muscle injuries, such as shin splints and athlete’s foot, that impede the wellness process. Fortunately, most common health complaints from athletes can be easily treated, which is why it’s important for gym-goers to monitor bodily changes as they work to achieve holistic fitness. Furthermore, improvements in footwear to reduce pain and provide support to the athletes are now widely available.

Fungal Infections

Fungal and bacterial infections are common muscle injuries when exercising, due to the accumulation of sweat in small spaces. Athlete’s foot, the most common form of fungal infection, occurs when the tinea fungus grows on the feet, often between toes in sweaty socks and sneakers. This is because fungi grow best in warm, wet places, such as the area between the toes. Doctors will usually be able to tell right away if a skin condition is athlete’s foot, although symptoms vary from person to person. Traditionally, treatment for athlete’s foot involved applying antifungal creams and lotions to kill the fungus. More recently, though, emerging advances in Bio-Technical Resources have developed ways to locate particular strains of microbial fermentation, which may lead to more specialized forms of treatment for fungal infections if symptoms do not resolve with ordinary treatment. 

Treatment typically involves antifungal medications and good foot hygiene. Here are some common approaches:

  1. Over-the-Counter (OTC) Antifungal Creams and Ointments:
    • Topical antifungal medications such as clotrimazole, miconazole, or terbinafine are available over the counter. Follow the instructions on the product’s packaging for proper application.
  2. Prescription Medications:
    • In cases of severe or persistent athlete’s foot, a doctor may prescribe stronger antifungal medications, such as oral medications like fluconazole or itraconazole.
  3. Antifungal Powders or Sprays:
    • These products can help keep your feet dry and create an inhospitable environment for the fungus. Apply them to your feet and inside your shoes as directed.
  4. Good Foot Hygiene:
    • Keep your feet clean and dry. Wash your feet daily with soap and water, and make sure to dry them thoroughly, especially between the toes.
    • Change socks regularly, especially if they become damp. Choose moisture-wicking socks.
  5. Proper Footwear:
    • Wear breathable shoes and choose those made from materials that allow air circulation. Avoid tight, closed shoes for prolonged periods.
  6. Avoid Walking Barefoot in Public Places:
    • Fungi that cause athlete’s foot can thrive in warm, moist environments such as locker rooms and swimming pool areas. Wear sandals or flip-flops in these areas to reduce the risk of infection.
  7. Rotate Shoes:
    • Give your shoes time to dry out by rotating them and not wearing the same pair every day.
  8. Wash and Treat Infected Items:
    • Wash socks, towels, and other items that come into contact with infected feet in hot water and use antifungal creams or sprays on shoes.

If symptoms persist or worsen despite using over-the-counter treatments, it’s essential to consult a healthcare professional for a proper diagnosis and prescription-strength medication if needed. Additionally, individuals with diabetes or compromised immune systems should seek medical advice promptly, as they may be more susceptible to complications from fungal infections.

Shin Splints

A familiar complaint for most runners, shin splints are a condition that causes pain in the front part of the lower leg. The pain is most likely from repeated stress on the shin bone (the tibia) and the tissue that connects the muscle to the tibia. Generally speaking, shin splints start as a dull, aching pain, and grow sharper when left untreated. Most runners treat these common muscle injuries by a combination of ice, rest, and low-impact workouts to help strengthen their muscle tissue. In some cases, it may be necessary to use new running shoes, as the tread can wear off and exacerbate pain in the lower leg. Swimming is also a popular cardio exercise for individuals looking for a low-impact activity in lieu of running.

Treatment for shin splints typically involves a combination of rest, pain management, and lifestyle modifications. Here are some common approaches:

  1. Rest and Activity Modification:
    • Allow adequate time for your legs to rest and heal. Avoid activities that exacerbate the pain, such as running or high-impact exercises.
    • Consider low-impact activities like swimming or cycling to maintain cardiovascular fitness without putting excessive stress on the shins.
  2. Ice Packs:
    • Apply ice packs to the affected area for 15-20 minutes at a time, several times a day, especially after activity. This can help reduce inflammation and numb the area.
  3. Compression:
    • Use compression wraps or sleeves to provide support to the affected area and minimize swelling.
  4. Elevation:
    • Elevate your legs when resting to help reduce swelling.
  5. Nonsteroidal Anti-Inflammatory Drugs (NSAIDs):
    • Over-the-counter NSAIDs, such as ibuprofen or naproxen, can help alleviate pain and reduce inflammation. However, it’s essential to use them as directed and consult a healthcare professional if you have any concerns.
  6. Proper Footwear:
    • Ensure you are wearing appropriate, supportive shoes for your activities. Consider consulting with a specialist to determine if you need orthotics or specific shoe inserts.
  7. Gradual Return to Activity:
    • Once the pain has subsided, gradually reintroduce activities, avoiding sudden increases in intensity or duration. This helps prevent a recurrence of shin splints.
  8. Stretching and Strengthening Exercises:
    • Perform stretching exercises for the calf muscles and shin. Strengthening exercises for the muscles surrounding the shin can help improve stability and reduce stress on the shinbone.
  9. Physical Therapy:
    • A physical therapist can provide personalized exercises and techniques to address biomechanical issues, improve flexibility, and strengthen the muscles.
  10. Biomechanical Assessment:
    • Consult with a healthcare professional or sports medicine specialist for a thorough biomechanical assessment to identify any issues with gait or foot structure that may contribute to shin splints.

If shin splints persist or worsen despite self-care measures, it’s crucial to seek advice from a healthcare professional for a proper diagnosis and personalized treatment plan. Ignoring persistent common muscle injuries may lead to more severe complications and prolonged recovery.

Joint Pain And Arthritis  

Joint pain encompasses various forms of pain or inflammation arising from any part of a joint — including cartilage, bone, ligaments, tendons or muscles. The most common form of joint pain is arthritis, and while exercise is shown to reduce symptoms, sometimes joints become sore or tender after a heavy workout. It’s important to gauge your symptoms: while mild muscle soreness after a workout is normal, sharp pain during or immediately after can signal injury. Yoga and other forms of stretching are commonly recommended to reduce joint pain for strength trainers, particularly as they age.

The treatment of these common muscle injuries often involves a combination of medical interventions, lifestyle modifications, and self-care measures. It’s important to note that the specific approach may vary depending on the type of arthritis and the severity of symptoms. Here are common strategies:

  1. Medications:
    • Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): These medications, such as ibuprofen and naproxen, help reduce pain and inflammation.
    • Analgesics: Pain relievers like acetaminophen may be recommended for mild to moderate pain.
    • Disease-Modifying Antirheumatic Drugs (DMARDs): These drugs are used to slow the progression of certain types of inflammatory arthritis.
    • Corticosteroids: Injections or oral medications may be prescribed for short-term relief of severe inflammation.
  2. Physical Therapy:
    • A physical therapist can design an exercise program to improve joint function, strengthen supporting muscles, and enhance flexibility. They may also recommend hot or cold packs and other modalities for pain relief.
  3. Occupational Therapy:
    • Occupational therapists can help individuals with arthritis manage daily activities by suggesting adaptive techniques and devices to reduce strain on joints.
  4. Lifestyle Modifications:
    • Maintain a healthy weight to reduce stress on weight-bearing joints.
    • Exercise regularly to keep joints flexible and maintain muscle strength. Low-impact activities like swimming and walking are often beneficial.
    • Protect joints during daily activities by using proper techniques and assistive devices.
  5. Joint Protection Techniques:
    • Use ergonomic tools and modify daily tasks to minimize stress on joints.
    • Consider assistive devices such as canes, braces, or shoe inserts for added support.
  6. Heat and Cold Therapy:
    • Apply heat (warm baths, heating pads) to relax muscles and alleviate stiffness.
    • Use cold packs to reduce inflammation and numb pain.
  7. Nutritional Supplements:
    • Some people find relief from joint pain with supplements like glucosamine and chondroitin. However, scientific evidence on their effectiveness is mixed, and it’s advisable to consult with a healthcare professional before using them.
  8. Injections:
    • Corticosteroid injections into the affected joint can provide short-term relief from inflammation and pain.
    • Hyaluronic acid injections may be considered for certain types of arthritis to provide lubrication and cushioning.
  9. Surgery:
    • In severe cases where conservative measures are ineffective, joint replacement surgery may be considered. This is more common for advanced osteoarthritis.

It’s essential for individuals experiencing joint pain or arthritis to work closely with their healthcare team to develop a comprehensive and personalized treatment plan. Regular medical check-ups are crucial for monitoring the condition and adjusting the treatment as needed.

Barring exceptional circumstances, most health complaints from the gym resolve with proper treatment for common muscle injuries. It’s important to take stock of your symptoms and treat issues as they develop with the consult of a medical professional, so that painful inconveniences don’t deter your journey to getting fit.