(Stacker) – At the beginning of each year, millions of Americans embark on a journey of self-improvement in the form of New Year’s resolutions. People set goals for a variety of reasons, but the most common goal among U.S. adults is to improve physical fitness.
According to a study conducted by Forbes, 48 percent of the resolutions are about improving fitness and 34 percent are about losing weight. As a result, there is a huge increase in interest in fitness and exercise every January.
Unfortunately, the increased activity caused by this solution often results in serious injuries.
Atlanta-based consumer injury law firm Monge & Associates quantified this increase by analyzing five years of emergency department visit data from the U.S. Consumer Product Safety Commission (CPSC). According to the analysis, more than 35,000 people visited emergency rooms annually due to athletic injuries in January, an increase of nearly 22 percent compared to December.
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There is a clear decrease in the number of injuries reported in the last months of each year, with an increase in the number of injuries reported in January of each year.
This early-year increase typically continues into March as more people begin their New Year’s resolutions to exercise more.
The spike in training-related injuries in January may be the result of several factors. Physical activity levels tend to drop significantly during the holiday season, so after a drop in activity in December, the number of injuries steadily increases in January as more people return to the gym or start new habits. Increase. A sudden increase in physical activity after a period of inactivity can be taxing on the body. If you’re returning to the gym after weeks, months, or even years off, going too hard can lead to overtraining your body.
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Who is most at risk?
Increasing strenuous exercise can increase anyone’s risk of injury, especially if you’ve been inactive for a long period of time. However, the 19-40 age group saw the biggest increase in training-related injuries in January. Injuries in this age group increase by an average of 31% in January.
Although the 40+ age group accounted for more total injuries than any other group during the observation period, the increase in training-related injuries in January was not as steep as the 19-40 age group.
Additionally, men are far more likely to be injured than women, with nearly 30% more emergency room visits than men in January.
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How do people get hurt?
Improving too quickly, continuing training even when injured, or being unfamiliar with machines or techniques. There are many different ways you can get injured while working out. What were the most common diagnoses seen in the emergency department in January?
When specific injuries were reported, sprains and strains were the most common, accounting for 45% of all diagnoses. His next most common diagnosis was broken bones, at 16 percent, and bruises or abrasions were his third, accounting for 13 percent.
5 most common diagnoses
1. Sprains and Strains
The CPSC estimates that in January, more than 9,200 people visited the emergency room with serious strains or sprains while working out. Sprains were most common in situations where patients reported new increased activity or excessive weight lifting.
A 62-year-old man felt a popping sensation after lifting a weight above his head.
A 34-year-old woman reported increased pain and swelling in her left knee after increasing mileage.
The 31-year-old man reportedly lifted too much weight and developed abdominal and chest wall pain.
2. Fracture
More than 3,300 emergency department visits each January are due to fractures, accounting for nearly 16% of all diagnoses. Fractures were very common in accidents involving falls on treadmills and weights.
A 48-year-old patient dropped a 45-pound dumbbell onto his left leg while weightlifting.
A 19-year-old man suffered a fracture when a weight fell on his finger.
A 47-year-old patient fell off a treadmill and fractured his tibia.
3. Bruises and abrasions
Bruises and scrapes are the third most common diagnosis, accounting for nearly 2,600 ER visits each January. These accounted for his 13% of all exercise-related diagnoses for the month. Bruises and scrapes often occurred after falling while running.
A 59-year-old woman tripped while trail running and hit her lower knee and foot on a rock.
A 39-year-old patient slipped and fell while hiking and suffered bruises on his hands and knees.
A 19-year-old boy fell while running and suffered serious facial injuries.
4. Laceration
In January, more than 1,700 people visited U.S. emergency rooms because of lacerations sustained while exercising, accounting for 8% of diagnoses. Laceration injuries occur in a variety of environments and situations, including:
A 17-year-old boy hit both of his shins on the corners of the box while box jumping, sustaining lacerations to his lower legs.
A 19-year-old man sustained a scalp laceration when the bar fell while he was attempting pull-ups.
A 47-year-old patient fell off a stationary bike and suffered a lacerated thumb.
5. Internal damage
Internal injuries account for just under 6% of diagnoses, with an average of approximately 1,200 cases per month. Falls, overexertion, and other complications often result in severe internal injuries such as closed head injuries, hematomas, and intracranial hemorrhages.
A 59-year-old man fell on a dumbbell and suffered a splenic contusion.
A 28-year-old woman suffered a seizure after passing out after using an exercise bike for a long time.
A 48-year-old woman suffered a closed head injury after hitting her head with a 20-pound dumbbell.
How to avoid injury
Starting a new workout routine in the new year can be an exciting start to your journey towards better health and well-being. Although it is impossible to completely eliminate the risk of injury from any activity, there are steps you can take to reduce your risk of injury. To help you start your fitness journey sustainably, here are some tips to avoid injury.
- Start slow with manageable workouts that suit your current fitness level.
- Gradually increase intensity, duration, and weight as you improve.
- Stay motivated and on track by setting realistic goals
- Rest when you need to, don’t keep working out injured, and listen to your body.
- Prioritize your warm-up routine to properly prepare your muscles for activity
- Properly hydrate and energize your body to aid performance and recovery
Incorporating good habits into your new training routine and knowing your limits will help you minimize your risk of injury and stay consistent to reach your goals.
this story produced by Monge & Associates Reviewed and distributed by Stacker Media.
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