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| Dimas Sondang Irawan, SST.Ft, M.Fis, Head of the Physiotherapy Program at UMM (Photo: Special) |
Many people start exercising without warming up. Although it seems trivial, this can actually have serious consequences, such as injury. Dimas Sondang Irawan, SST.Ft, M.Fis, Head of the Physiotherapy Program at the University of Muhammadiyah Malang (UMM), stated that there are two types of injuries. The first type is traumatic injuries caused by contact, such as sprains or impacts. The second type is repetitive (overuse) injuries, which can occur, for example, when someone runs with ill-fitting shoes or improper running techniques, leading to shin splints or pain in the front of the lower leg.
"If this happens, the first step to take is to stop the exercise. Many cases occur because most patients ignore the overuse condition of their bodies, thinking it is normal," emphasized Dimas.
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The next step to take is to ice the injury. Although there is research suggesting that this effort is not effective for inflammation or swelling, it is good for controlling pain. The third step is to consult a doctor or visit a physiotherapy clinic to understand what is being experienced.
"Unfortunately, many people still treat injuries incorrectly. Some use warm towel compresses, apply creams, or even massage the injury," said Dimas.
According to him, these practices should be avoided. Doing the wrong thing can actually make the injury worse. It is important to determine whether the injury is traumatic or overuse so that the treatment can be appropriate.
"It is important to understand that the healing process of an injury cannot be generalized. We need to see which tissue is damaged. For example, if a ligament is damaged or the ankle is sprained, both could require about a month of treatment. However, if it is just a contusion or a regular bruise, it might heal in about three days," he explained.
Dimas continued, saying that people often think they are healed just because the pain has subsided. They then decide to return to the same exercise. However, the injury may not have fully healed. "From a physiotherapy perspective, recovery from an injury is not just about the absence of pain. It also involves the return of functional capabilities such as muscle strength and body balance. So it is important to follow the guidance and rules of the physiotherapist," he emphasized.
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In conclusion, Dimas advised that one of the things to avoid when injured is massage. Especially given the strong societal stigma that sprains must be massaged. However, it is not always known what caused the pain. Whether there is a torn ligament, a broken bone, a dislocation, or something else. Therefore, it is best to visit a physiotherapist or an expert who understands injuries well. (dit/wil/fajr)
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