Causes:
Strains and sprains are often caused by a simple lack of warming-up before exercise/physical activity, while many others are caused by improper training technique. Inactive or "cold" muscles are easily shocked by sudden or fierce movement. Not only does warming-up help stretch muscles directly but it also increases your ability to stretch more, by circulating blood around your body. Many people do not realize that stretching not only prevents injury but actually enhances performance, including strength. Research has shown that flexibility (and not just musculature) is a contributing factor to strength. Improper technique, whether caused by ignoring fundamentals or by simple ignorance, can lead to injury whether you warm-up or not.
"Overdoing it" is a common cause of muscle and joint injury. Sometimes, even if you are careful about technique and posture, injury results from a lack of muscular or cardiovascular support. Simply put, your body is telling you that you are not ready. A common joint injury in this category is "runners-knee". This condition, the most common amongst amateurs of running, occurs when the muscles surrounding your knee are not developed enough to hold your knee in place, causing severe pain and/or dislocation. This is a frustrating condition for some runners, who may have the necessary cardiovascular endurance but whose lack of muscle development does not permit them to achieve certain goals. An intensive, muscle building program can alleviate this problem.
Some activities are synonymous with muscle and joint injuries. They include sports with movements that are awkward and fierce, such as weightlifting, baseball, and tennis. Also included are contact sports such as hockey, football, and rugby. Wear and tear from endurance sports can also cause injury. However, do not think that you are out of the woods if you are sedentary. If you are not used to sport/physical activity, your chances of injuring a muscle or joint are increased when performing tasks that demand less physical strength or endurance. This is due to the fact that regular muscular activity promotes muscle flexibility, which allows for a greater range of motion without risk of injury.
Repeated injury can be very dangerous. If you do not give your injury, especially a sprained joint, the necessary time to heal, the injury has a greater chance of resurfacing with greater severity. This can lead to permanent and irreversible damage.
