Jason Yu, Maja Diaz, and Frank Li undergo functional fitness and boxing training at BBJ Athletics Camp.
“IN elementary school, my P.E. coaches emphasized the importance of enjoying each sport we were exposed to,” National Academy of Sports Medicine personal trainer Jerry Diaz said.
“I fell in love with track and field. When I was in 5th or 6th grade, I participated in Mr. Valrick Welch’s 50-mile run challenge. It consisted of running at least 1 mile a day within a specific time. He taught us to report any pain resulting from the daily physical activity,” Diaz added.
“At the time, I didn’t understand the anatomy of joints that consisted of ligaments and cartilage and the purpose of tendons for our daily functioning. But now as a personal trainer, I can assist each individual client in understanding the differences between sprains and strains,” he said.
Diaz said pain in joint or tendon areas is a sign of inflammation. “It means we didn’t give ourselves enough time to rest, or our routine and its intensity went beyond what our body could take.”
The difference between joints and tendons
Joints are complex structures made of bones, muscles, synovium, cartilage and ligaments that are designed to bear weight and move the body.
Joints and tendons are types of connective tissues, but they perform different functions.
Tendons connect your muscles to your bones. Joints connect bones to each other. Tendons and ligaments provide stability and allow you to move.
What triggers joint and tendon injuries?
Sprains are the most common joint (ligament) injuries. Tendon strains can develop into tendonitis, which is an aching inflammatory state that progresses when you increasingly develop tiny tears in the tissue.
Individuals can injure their joint and tendons through:
• Overuse and repetitive movements (which mostly affect endurance athletes).
• Collisions or strong impact (which is mostly seen during sporting events such as basketball, football, soccer, rugby and martial arts).
• Unexpected twisting movements and awkward landings (which is mostly seen with basketball and football players).
• Weak muscles (which occur when an individual is inactive or sedentary throughout the day).
What’s the difference between a strained and sprained muscle?
Sprains affect the ligament attached to a joint. Strains (or torn muscles) occur when stretching a muscle or tendon too far or putting too much pressure on it.
It is essential to maintain awareness and keep one’s joints, tendons, ligaments, and muscles flexible.
As they age, individuals risk joint and tendon injuries because their connective tissue becomes less elastic. For their part, athletes expose their body to extensive physical stress.
Diaz recommends the following activities or exercises that can help with joint and tendon care:
Swimming
Biking
Mat core movements
Weight bearing calisthenics
Gardening
Light yard work
Light resistance bands
Breeze walk
Zero incline terrain
Shorter walks on concrete structure
Limited plyometrics
For professional fitness inquiries, contact Jerry Diaz through Instagram at @BBJ_Athletics or Facebook.
