Wake up to something good.

A novel way to start the day comes to us from My Wake Up Call, a company that sells motivational messages embedded in alarm clocks. A new message greets you each day, with enough words of inspiration for one month. There are two different sets of messages, one of which, My Workout Wake Up Call, is specifically designed for regular exercisers. Once you've heard the entire month of messages, you can buy more messages online. The messages are 8 to 10 minutes long, so you can wake gradually and really start the day filled with motivation. There are four versions of the clock itself, including some compatible with iPODs. For sample messages you can download and try, visit www.mywakeupcalls.net.

A Harvard Health Guide to Treating Sports Injuries

For all the well-known benefits of regular physical activity, people who exercise do still run a risk of injury. Many minor sports injuries, if identified and treated promptly, can be self-treated. However, if you're starting again on an exercise plan after a long lapse, be sure and get a check-up first. And although exercise rarely triggers heart problems, they must be the first concern for everyone, and so listen to your body carefully in your early, detrained phase for warning symptoms like chest pain, a racing or erratic pulse, undue shortness of breath, and light-headedness, and seek help immediately if you experience any of these symptoms.

Compared to cardiac problems, however, musculoskeletal woes are relatively common. A study of 6,313 adults who exercised regularly found that 21% developed an exercise-related injury during the course of a year. Two-thirds involved the legs; the knee was the most frequently injured joint.

Despite the above data, injuries are much more common with intense exercise and competitive sports than with moderate exercise done for health. After all, people who exercise have a lower long-term risk of disability than sedentary people. A 13-year study of 370 exercisers age 50 to 72, for example, found that exercise was linked to a reduced risk of disability and a lower death rate, even among elderly people who engaged in a high-impact activity like running.

Many injuries are entirely preventable, most are mild, and the majority will respond nicely to simple treatment at home. Running & FitNews readers know well the necessity of working yourself into shape slowly, both over the long term and in the context of each workout. But what happens when you've warmed up slowly, hydrated well, stopped short of fatigue, and stretched after a reasonable cool-down, only to find symptoms manifesting themselves beyond the usual post-run soreness and stiffness? If you experience unusual pain and swelling; or prolonged, diminished strength or mobility, it's time to take those cues seriously by taking action. Early detection is one of the best lines of defense against injury

Common injuries: An exerciser's guide. Many sports injuries feel the same, but there are important differences among them. It helps to review some common categories of problem.

Sprains are injuries to ligaments, the fibrous tissues connecting one bone to another. In first-degree sprains, the ligament is stretched; in second-degree sprains, some fibers are torn; in third-degree sprains, most or all of the fibers are torn. In general, first-degree sprains produce only pain and swelling, second-degree injuries are often accompanied by weakness and bluish discoloration due to bleeding, and third-degree sprains produce severe weakness and decreased mobility.

Strains are injuries to muscles or tendons, the fibrous tissues connecting muscles to bones. Commonly known as muscle pulls, strains also come in first-, second-, and third-degree varieties. Like sprains, strains are usually caused by a misstep or fall that places excessive force on a tendon or muscle, so that fibers are stretched or torn.

Tendonitis is characterized by inflammation of a tendon, often caused by overuse or poor body mechanics. Pain is the major symptom, but warmth, swelling, and redness may occur. The pain is typically most severe at the start of exercise; it eases up during exercise, only to return with a vengeance afterward.

Fasciitis is inflammation of the layer of fibrous tissue that covers many muscles and tendons. Overuse is often to blame. Most runners are ail-too familiar with plantar fasciitis, for example, which is inflammation of the sole of the foot. Bursitis, by contrast, is characterized by inflammation of the small, fluid-like sacs that cushion joints, muscles, or bones like miniature shock absorbers.

Arthritis and synovitis. Arthritis is inflammation of a joint, while synovitis involves an inflamed membrane surrounding it. Like bursitis, joint inflammation often occurs without being triggered by exercise, but both problems can also result from overuse or trauma. Pain and swelling (remember "water on the knee"?) are common symptoms.

Dislocations. Often very painful and disabling, dislocations occur when bones slip out of their proper alignment in a joint. A deformity is often visible, and the joint is unable to move properly. Although some athletes attempt to realign a dislocation themselves, it should be done by a physician or highly experienced trainer or therapist.

Fractures, of course, are disruptions in the continuity and integrity of a bone. Except for broken toes and stress (hairline) fractures, nearly all fractures require skilled medical management.

Contusions, or bleeding into tissues caused by direct trauma ("black and blue"), and lacerations and abrasions are less common in running and cycling than in contact sports, but falls are not particularly rare to any physical activity. Though cuts and scrapes are usually well managed with soap and water and adhesive bandages, contact with dirt, rust, or animal waste can lead to infection if wounds are not properly sterilized. Tetanus shots are not necessary if immunizations have been kept up to date with boosters every 10 years.

And finally, muscle cramps and spasms are those unduly strong and sustained muscle contractions that can be very painful (the "charley horse"). Gentle stretching will help relieve cramps; hydration and good conditioning help prevent them.

Self-treatment: The PRICE is right. The well-known five-point program to handle injuries is a valuable tool for self-administered injury treatment, and so bears review in detail: PRICE--Protection, Rest, Ice, Compression, and Elevation.

Protection. Injured tissues must be protected against further injury. Protect your small injuries by applying bandages, elastic wraps, or simple splints. Something as easy as taping an injured toe to its healthy neighbor can do the job. See your doctor for problems that require precision splints or casts.

Rest. Injured tissues need time to heal. It's an obvious principle, but once you're hooked on exercise you may be tempted to ignore it. Don't give in to temptation--you'll shortchange yourself with shortcuts. But you can rest selectively; you may have to give up tennis while your serving shoulder recovers from tendonitis, but you can still walk, run, or hike. Deep water running is a great zero-impact crosstraining activity to keep your cardiovascular fitness up during prolonged rest from running. In a curious way, an injury is often a blessing in disguise, forcing you to diversify your workouts and acquire new skills.

Ice. It's the cheapest, simplest, yet most effective way to manage many injuries. Ice is an excellent anti-inflammatory, reducing swelling and pain. For best results, apply an ice pack for 10 to 15 minutes as soon as possible after an injury. Frozen peas are a favorite among athletes because they are easy shaped to fit around any injured body part. For minor flare-ups of the plantar fascii, try freezing a water bottle and rolling it underfoot for a low-budget but very effective ice massage. Repeat ice treatments each hour for the first four hours, then four times a day for the next two to three days. Protect your skin with a thin cloth, and don't allow your skin to become red, blistered, or numb. After 48 to 72 hours, switch to heat treatments, using the same schedule and principles.

Compression. Pressure will help reduce swelling and inflammation. In most cases, a simple elastic bandage will suffice; it should be snug but not too tight. Remember that swelling may develop slowly hours after your injury, so you may have to loosen your wrap. Another trick is to place a small piece of foam rubber directly on the injured area before you wrap it; this will allow you to put gentle pressure where it's needed without constricting an entire joint or limb.

Elevation. It's a simple strategy that enlists the force of gravity to drain fluid away from injured tissues, reducing swelling, inflammation, and pain. Keep your sore foot or other limb up on a hassock or put a pillow under it in bed.

Medication. PRICE is the key to the early management of most kinds of injuries, but you may also need medication for pain or inflammation. Acetaminophen (such as Tylenol) may be the best choice for the first day, since it will reduce pain without increasing bleeding. After the first day or two, consider aspirin or another nonsteroidal anti-inflammatory (NSAID) such as ibuprofen (Advil) or naproxen (Aleve) to fight inflammation as well as pain. NSAIDs can irritate the stomach and cause bleeding; for safety's sake, take them with milk or food. Prolonged NSAID use can lead to other complications, so use the lowest dose that works and always follow directions.

The PRICE program relies on applications of cold and then heat, often supplemented by anti-inflammatory medications or pain relievers. Instead of an ice pack or warm pack, you can rub in an ointment that will make your tissues feel cool or warm. And you can also buy liniments, gels, and ointments that contain anti-inflammatory medications.

Topical anti-inflammatories are available without a prescription, and they are much safer than oral anti-inflammatory medications. Anti-inflammatory ointments are very popular with patients, but doctors have been skeptical. However, a British meta-analysis of 86 trials involving 10,160 patients concluded that these ointments can reduce pain in acute injuries (such as sprains and strains) and chronic conditions (such as arthritis). About a third of patients improved, but their relief was only modest to moderate.

Remember that liniments are not cure-alls. Even if they reduce pain, they won't help heal injured tissues. For that, you'll need time, rest, and conventional medical therapy. So if a liniment helps, use it, but only as part of a complete program of protection, rest, and physical therapy.

The next step: Rehabilitation. Your pain is gone and your swelling is down--but your treatment is not yet over. As a rule of thumb, give yourself two days of rehab for each day of inactivity due to injury. Start with gentle range-of-motion exercises, and then gradually increase your weight-bearing activities. When you are comfortable, consider building up your tissues with graded resistance training using calisthenics, light weights, or resistance equipment such as Nautilus. If all goes well, you can be stronger than before your injury, thus reducing your risk of reinjury. Don't neglect stretching exercises to improve your flexibility. Use heat or massage to warm up your injured tissues before you start your rehab exercises; afterward, apply ice to the area to reduce inflammation. The judicious use of aspirin or other NSAIDs may also facilitate your rehabilitation program.

Get help. If you have a major injury, or if your nagging woes don't clear up, get help. Though primary care physicians can handle many exercise-induced problems, more difficult issues require orthopedists, physical therapists, and sports podiatrists. In many centers, these specialists come together in sports medicine clinics.

Become able to spot problems early, learn how to handle minor injuries on your own, and be prepared to get help when you need it. And always remember that it's easy to overcome simple injuries--but very hard to treat the major illnesses that stem from lack of exercise.

Harvard Men's Health Watch, Feb. 2010,

http://www.health.harvard.edu/newsletters/Harvard_Mens_Health_Watch/2010/February/treating-sports-injuries?utm_source=mens&utm_medium=pressrelease&utm_campaign=mens0210