The usual cause of repetitive stress injury is repeating the same movement over and over. And another cause is improper use.

Repetitive stress injuries can affect muscles, tendons and nerves. And the areas frequently affected by stress that’s repetitious are your elbows, shoulders, knees and heels.

Typical symptoms caused by a repetitive stress injury are:

• pain
• fatigue
• myalgia
• stiffness
• soreness
• weakness
• paresthesia
• loss of strength & endurance
• sensation of popping or clicking

Sometimes, these symptoms may be felt elsewhere, i.e. numb hand caused by a repetitive stress injury in your elbow or shoulder.

There are numerous different types of repetitive stress injuries.  The most common types are:

• bursitis
• tendonitis
• shin splints
• epicondylitis
• stress fractures
• carpal tunnel syndrome
• Osgood-Schlatter disease
• patellor femoral syndrome

You could suffer from a type of repetitive stress injury while someone else who repeats the exact same motion doesn’t.

A repetitive stress injury often worsens because the muscles, joints and surrounding tissue aren’t given an opportunity to heal, thus becoming more irritated and inflamed. Yep, the only way these injuries heal is to stop repeating the activity which caused it. So give it a rest for a month or so.

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Essentially, when your body is subjected to a scant source of oxygen it responds to make the most of what’s available. And it is these effects that interest endurance athletes for a competitive benefit.

The initial effects of altitude on your body is hyperventilation and increased heart rate in response to a lower partial pressure of oxygen. An adverse effect of breathing quicker is respiratory alkalosis. Which in turn may inhibit respiration. In addition, some unessential body functions, are suppressed, i.e. digestion.

In time, your body gradually compensates for the lack of oxygen by acclimatizing. Acclimatization has some oxygen transporting effects, some of which are beneficial during aerobic exercise. Some of altitude training effects related to the delivery of oxygen include:

• increase in myoglobin
• increase in red blood cells
• increase in cell mitochondria
• increase in oxidative enzymes
• higher concentration of muscle tissue capillaries
• chemical change that makes oxygen unloading more efficient

So in theory, the benefits of high altitude training is the more oxygen delivered the better your performance.

However, altitude training acclimatizing effects have negative impacts as well. For instance, the increase in the number of red blood cells makes your blood thicker. So, the mere density of your blood may cause blood flow difficulty to such an extent that the delivery of oxygen actually decreases. As a result, some of your high altitude training benefits could potentially be cancelled out.

Also, it may not be possible to train as hard as you do at sea level. Therefore, your performance will likely suffer in the long run. And depending how high you go, you could suffer from acute mountain sickness.

The effects of altitude on training are not the same for everyone. And oxygen acclimatization might benefit your performance high up, yet this doesn’t equate to an enhancement at sea level.

The latest version of altitude training is living high (~ 2,000 feet) and training low (near sea level). As such, you’ll have the benefit of more blood cells without the detriment on training. For some athletes high altitude oxygen acclimatization training offers a boost, while others reap no benefit.

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Considered an overuse injury, shin splint pain is caused by microtears or inflammation of connective tissue that attaches muscle to bone. Medial tibial stress syndrome feels very similar to Achilles tendonitis.

Shin splints can hobble recreational or trained athletes alike. Yet, this shin pain most commonly causes some limping in beginning runners and aggressive walkers, largely because of their prior inactivity.

Various other fitness related circumstances can also be a cause for medial tibial stress syndrome, such as:

• flat arches
• improper shoes
• running downhill
• weak ankle muscles
• tight Achilles tendon
• running on a hard surface
• running on a slanted surface
• running in worn out athletic shoes
• over training ~ too hard, too fast, too long
• frequent starts & stops ~ basketball & tennis

Typically, medial tibial stress syndrome initially causes its pain at the start of your fitness routine and then will likely diminish, only to return well after you finish.

Shin splints are not the only cause of shin pain. Your shins can be painful due to:

• tendonitis
• stress fracture
• anterior compartment syndrome

Generally, having medial tibial stress syndrome is harmless. Still, the shin pain can be very excruciating.

Relief treatment starts by refraining from, or at least cut back on, the activity that caused your shin splints until they’re healed, which may take several months. Other measures that help relieve your shin pain are:

• wear arch supports to disperse shin stress
• ice your shins until they go numb several times a days
• take OTC pain relievers ~  ibuprofen, naproxen, aspirin, acetaminophen
• elevate & compress the area with a wide elastic bandage or compression sleeve

Once relief treatment has brought your shin pain to a halt, resume your previous activity gradually. And if your shin hasn’t mended, then returning too soon will likely cause the pain to resume.

One of the key elements to preventing medial tibial stress syndrome shin pain is fitness footwear. Your choice of shoes must be suited for your foot type, your stride and your particular fitness activity. And continuing to wear worn out shoes is especially egregious for your shin and other muscle attachment sites.

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A faster beating heart increases blood flow out to your muscles and back. This hastened flow widens your capillaries for improving oxygen delivery and waste product removal. Both of which promote your overall fitness.

Some examples of aerobic exercise are:

• hiking
• tennis
• biking
• skating
• running
• swimming
• rollerblading
• stair climbing
• aerobic dancing
• cross-country skiing
• walking at a fast pace

Participating in some form of aerobic exercise regularly strengthens your heart for efficient delivery of oxygen to your entire body. The presence of oxygen is fundamentally necessary for all your cells to function properly. And it’s the sum total of high performing cells is that they’ll keep you highly fit.

So generally, if you’re moving about to an extent that you feel a bit out of breath, keep it up for the aerobic exercise benefit of it. Speaking of benefits, aerobic exercise benefits are extensive and far reaching. Here’s just a few of the known fitness benefits aerobic activity yields:

• promoting relaxation
• improving circulation
• elevating energy level
• decreasing blood pressure
• promoting insulin sensitivity
• lowering bad cholesterol levels
• dropping blood glucose amounts
• strengthening your heart & lungs
• reducing tension, stress & anxiety
• gaining strength for ease of mobility
• increasing cardiopulmonary efficiency
• maintaining strong bones, joint flexibility
• keeping arteries clear & free from plaque
• boosting your mood via endorphin production
• assists in losing excess body fat & helps keep it off
• augmenting stamina & building endurance to abate fatigue
• guarding against minor viral infections (i.e. common cold, influenza) by activating your immune system

Depending on the type of aerobic exercise engaged in, it can also play a beneficial role in preventing or lowering your risk for:

• stroke
• obesity
• hypertension
• osteoporosis
• heart disease
• type 2 diabetes
• certain types of cancer
• subsequent heart attacks

It also appears that partaking in routine aerobic fitness exercise might benefit you toward living a longer, healthier life.

Injuries are common with physically challenging aerobic exercise. Common aerobic exercise injuries typically involve the foot, ankle, lower leg, knee and back. And various specific common injuries encompass:

• foot pain
• heel spurs
• shin splints
• sesamoiditis
• plantar fasciitis
• stress fractures
• calf muscle pain
• achilles tendinitis
• blisters & calluses

Frequently, common aerobic exercise injuries are a direct result of wearing improper footwear. Investing in proper shoes for the aerobic activity you predominantly participate in is crucial for staying injury-free. At a minimum, they should provide ample cushioning and shock absorption.

Essentially, if your sole is substantially worn, then grab a new pair.

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Plantar fasciitis is inflammation of your plantar fascia, a thick band of tissue that connects your heel bone to your toes on the bottom of your foot. It’s one of the most common causes of stabbing heel pain, especially in those who:

• are runners
• are pregnant
• have diabetes
• are overweight
• have tight Achilles tendon
• spend long duration on their feet
• are flat-footed or have high arches
• wear shoes with inadequate support

What causes the heel of plantar fasciitis are small tears as the result of excessive tension.

Aging creates a greater risk for this cause of pain in the heel. As you age, your fascia becomes less elastic, so it doesn’t stretch as readily. Thus, after age 40 some activities that were previously performed without pain may now cause you heel pain on that first step in the morning.

The pain caused by plantar fasciitis typically develops gradually and often only affects one heel. Also, because you may change the way you walk to compensate for your plantar fasciitis, you could initiate foot, knee, hip or back problems. So, you’ll need to treat it ASAP.

Initial treatment for pain in your heel caused by plantar fasciitis includes:

• if overweight, lose it
• don’t wear high heels
• replace worn out fitness footwear
• regularly perform heel stretching exercises
• if you stand or walk on hard floors, pad them
• stop fitness running or walking until pain eases up
• only wear shoes with good arch support & shock absorbency
• insert inexpensive arch supports to take tension off & help absorb shock
• apply ice for at least 15 minutes three times daily, especially after fitness activity
• take OTC pain relievers & anti-inflammatory ~ aspirin, acetaminophen, naproxen, ibuprofen

You may need to treat plantar fasciitis for several months before your heel gets better.

If pain fails to subside, your health care provider may suggest:

• wearing orthodics
• using night splints
• cortisone injections
• wearing a cast boot
• putting on a short leg cast

In rare cases, surgery may be necessary to release a tight inflamed fascia.

And bone spurs in your heel do not cause this heel pain.

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A pinched nerve is also referred to as nerve compression, entrapment or impingement. And a prime example is when your foot “falls asleep.”

Very often, a pinched nerve is caused by excessive pressure on a nerve by surrounding bone, cartilage, muscle, tendon or inflammation. Whenever the pressure is enough to cause nerve signal disruption you’ll likely experience pain plus some of these symptoms:

• tingling
• stiffness
• twitching
• numbness
• paresthesia
• muscle atrophy
• muscle weakness
• sharp, shooting pain

Where you feel pain symptoms of a pinched nerve isn’t necessarily the location of interruption. And if your pinched nerve arises out of your spinal cord, then coughing or sneezing may aggravate its pain.

Pinched nerves are most common where a nerve travels through a small space, like with:

• carpal tunnel syndrome ~ wrist
• thoracic outlet syndrome ~ between neck base & armpit
• piriformis syndrome ~ sciatic nerve pinched by piriformis muscle, herniated disk

A number of conditions may cause a nerve or nerves to pinch, for instance:

• injury
• obesity
• bone spurs
• poor posture
• osteoarthritis
• herniated disc
• spinal stenosis
• repetitive stress
• inflammation around nerve caused by injury, bruise, etc.

Pinched nerves can sometimes lead to other conditions, i.e peripheral neuropathy and tennis elbow.

If the extent of your pinched nerve pain is short lived, then typically it’ll cause no permanent damage. However, if the pressure on your nerve is chronic, then permanent nerve damage may occur.

Initial treatment for a pinched nerve is rest, as in refrain from any activity that causes pain aggravation. Often, this is the only treatment necessary so long as you feel pinching relief within a few days.

Otherwise, another form of treatment may be required:

• surgery ~ last resort
• brace ~ for immobilization
• corticosteroids ~ helps alleviate pain
• NSAIDs ~ ibuprofen, naproxen for swelling
• cortisone injections ~ minimizes pain & inflammation

Frequently, a pinched nerve might be avoided if you:

• maintain good posture
• limit repetitive movement
• use proper body mechanics
• include strength & flexibility within fitness regime

And keeping your weight within a fit range is important as well.

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Achilles tendon injuries typically happen to sedentary and out of condition older adults. The primary symptom of Achilles tendinitis is heel pain that is frequently slow to develop. Other symptoms may include:

• tendon stiffness
• skin over tendon warm
• Achilles tendon tenderness
• swelling or bump on tendon
• dull pain when pushing off your foot
• crackling sound when tendon is moved

Your heel pain of Achilles tendonitis may improve a bit when initially moving about, and then it is likely to worsen as you increase your activity.

Couple of the major causes of this type of tendonitis are:

• improper footwear
• movement on inappropriate surfaces
• sudden increase in fitness regime level
• repetitive activity involving Achilles tendon
• actions that place a lot of stress on calf muscles & Achilles tendon

Some other fitness related, or otherwise, situations that can cause Achilles tendinitis are:

• arthritis
• overuse
• jumping
• tibia vara
• overweight
• overpronation
• poor conditioning
• weak calf muscles
• stairs, hills climbing
• tight Achilles tendon
• flat or abnormally high arches
• inward angulation of heel or forefoot
• wearing high heels all the time ~ shortens Achilles tendon

In some heel pain cases, the inflammation of your Achilles tendon may be caused by trauma or an infection near the tendon.

If treated promptly, heel pain of Achilles tendinitis can be alleviated quickly. Left untreated, Achilles tendinitis could cause chronic heel pain or your tendon to rupture. And an Achilles tendon rupture needs surgery to repair.

Ordinarily, the treatment for easing and healing your Achilles heel pain and inflammation symptoms is rest and NSAIDs, such as aspirin, acetaminophen and ibuprofen. With substantial swelling, add ice message, compression bandages and elevation to your treatment protocol.

Rest as in limiting any activity that causes your symptoms to worsen. This means avoiding any forceful and repetitive plantar flexion, but you can continue to lightly use and stretch your tendon.

If your attempts to improve your heel pain symptoms fails, then there are other measures, like:

• casting
• bracing
• crutches
• physical therapy
• foot insert that elevates heel
• walking boot that keeps heel from moving
• heel pads, cups to worn in shoes to cushion, support heel

If all else fails, there’s always surgery to remove your inflamed tissue from around the tendon. Cortisone injections are not advisable because they can weaken your tendon.

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When your muscle is tight, its tone is abnormally rigid, which hampers fluid movement. So, due to excessive tonus, your muscles are in a continuous shortened state.

Tight hamstrings is one of the most common complaints involving muscle tightness. When your hamstrings are tight, then you’re more prone to hamstring muscle tears. And tight hamstrings can also cause lower back pain because their tightness pulls your pelvis out of its proper position.

Muscle tightness may be caused by:

• stress
• overuse
• scar tissue
• inflexibility
• repetitive motion
• muscle weakness
• muscle imbalance
• not enough stretching
• postural stress, bad posture
• inadequate neuromuscular efficiency

Other causes for your muscles to be tight may involve certain health related situations, such as:

• polymysitis
• fibromyalgia
• osteoarthritis
• hypothyroidism
• rheumatoid arthritis
• genetics ~ born with naturally shorter muscles
• puberty growth spurt ~ bones grow more rapidly than muscle
• lower back problems ~ puts pressure on sciatic nerve causing muscles to tighten
• spasticity ~ CNS disorder marked by a high degree of muscle tightness, or hypertonia

Some drug side effects can cause tight muscles, like:

• botox
• modafinil ~ for narcolepsy
• acitretin ~  severe psoriasis
• interferon beta-1a ~ multiple sclerosis
• estrogen ~ hormone replacement therapy

One of the best ways for loosening tight muscles is having a sports massage. Just be sure your chosen masseuse is familiar with hypertonocity because there are specific ways a tight muscle should be worked to loosen it up.

Couple other ways to loosen tight muscles is (no bounce) stretching, strengthening and heat. Heat is not only comforting, but it assists in pliability for a looser feeling muscle.

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Physical exertion can provoke asthma type symptoms that last for several minutes. Other activators of asthma are allergies, pet dander or respiratory infections.

Exercise induced asthma is caused by inflammation of your bronchial tubes. Its symptoms resemble those of allergic asthma, including:

• fatigue
• dyspnea
• coughing
• wheezing
• chest tightness

Your asthma symptoms may occur 10-15 minutes into your aerobic exercise or after you’ve finished. For some, their asthmatic onset may not happen for hours afterwards.

The benefits of exercise are too important to forgo a regular fitness program. What’s necessary is to chose an activity that is less likely to provoke symptoms.

Exercise induced asthma is typically more prevalent while engaged in cold-weather aerobic activities, like:

• skiing
• ice hockey
• ice skating
• cross-country skiing

It’s best not to participate in any other sport that involves continuous vigorous outdoor exertion as well, such as running or bicycling.

Swimming is one of the recommended aerobic exercises if you have exercise induced asthma. Also, participating in fitness regimes that are made up of short aerobic exertion periods intermingled with rest works well too, like tennis, golf and baseball.

Factors that can contribute or worsen exercise-induced asthma symptoms consist of:

• GERD
• dry air
• obesity
• air pollution
• high pollen count
• cold temperatures
• poor physical shape
• respiratory infections ~ common cold, bronchitis
• chemicals ~ chlorine, paint, fertilizers, herbicides

Those with asthma are more likely to suffer exercise induced asthma. And exercise induced hives and anaphylaxis are completely unrelated conditions.

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Not only does the volume of air you breath substantially increase, but you’ll breath in deeper and that air won’t pass through your pollutant trapping nose. Larger particles tend to get caught up in the mucous of your nose, mouth and throat. The nose being the most efficient at ensnaring them.

Course your lungs’ mucous and cilia participate in keeping the crap out as well. Yet, less is best when it comes to air pollution’s impact on your lungs.

Exercise is all about oxygen delivery. You get that oxygen from the air. But, sometimes you also get noxious pollutants right along with it. More specifically, unhealthy levels of ozone, carbon monoxide, airborne particles, sulfur dioxide, nitrogen dioxide or lead.

When you exercise in polluted air, you’ll draw air in deeper and increase your lungs’ contact with these pollutants. This foreign matter causes inflammation and lung lining cell damage. Not only will your lung function be reduced on the spot, but studies indicate repetitive incidences may lead to cancer, scarring and permanent reduction in lung function.

You can minimize your deep lung exposure to air pollution by checking the level of pollutants in your area. And then don’t engage in deep lung inhaling exercises when it’s unhealthy or above.

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