Nowadays a sedentary lifestyle has become a general health problem, according to the INEGI, 57.9% of the population aged 18 and over in Mexico is physically inactive. This can lead to various risks and health problems, one of them being injuries that arise due to decreased bone density, muscle weakness, and poor flexibility.

Musculoskeletal injuries due to physical inactivity are one of the most common types, by not using our muscles they become weaker and susceptible to sprains and tears. The joints are also affected since they lose support with the weakening of the muscles, and this causes them to become overloaded. Inactivity also causes a bad posture that leads to chronic pain. To reduce the risk, a regular exercise routine is necessary to maintain strength, balance, and flexibility.

It is important to remember that exercise is necessary for bone health, maintaining bone density and promoting calcium absorption. Bones become weaker as we age and become more prone to fractures, and the risk of osteoporosis rises, a condition that causes decreased bone mass. Exercising, especially exercise with weights and resistance, helps to reduce this risk and mitigate bone damage, since osteoblasts are activated during mechanical stress, which are responsible for bone formation and repair. Over time this effect will accumulate resulting in stronger, denser bones. Lastly, exercise increases blood flow, which helps distribute nutrients and oxygen, both necessary for bone remodeling.

Lack of exercise also affects other systems such as the cardiovascular and metabolic system. A lifestyle without physical activity increases the chances of a heart attack, coronary disease or hypertension. It also predisposes people to insulin resistance as a sedentary lifestyle affects insulin sensitivity and glucose regulation. It causes unfavorable changes in cholesterol levels and an increased risk of developing metabolic syndrome. Exercise strengthens the heart muscle, improves insulin sensitivity, decreases body fat, and lowers the concentration of triglycerides, cholesterol, and LDL.

In conclusion: a sedentary lifestyle is harmful to health and can lead to a wide variety of injuries. Regular physical activity is important to strengthen our muscles and joints, keep our bones healthy, and prevent or control other chronic diseases.

Before starting any physical activity, you should always go for a medical checkup with a professional to rule out risks and complications.

Athletes need rigorous training to excel in their competitions and maintain their performance level, however, during this preparation they usually forget something very important: rest. Rest is a fundamental pillar for sports performance with positive physiological and psychological effects.

Rest and sleep play an important role in tissue repair mechanisms and muscle growth. Although it is a passive activity, it is crucial for performance as it helps prevent overtraining by reducing fatigue, inflammation, and stress. During sleep, the growth hormone is released, promoting tissue repair, and cortisol also decreases, which brings benefits like stress control, better mood, and anti-inflammatory regulation.

Microscopic muscle damage begins to occur during moderate physical activity. That is why the recovery phase after a workout is important, where muscle fibers are rebuilt, increasing strength and mass, which helps improve athletic performance. In case of insufficient rest, this process is interrupted or insufficiently carried out, which could cause overuse injuries and decreased physical improvement.

Adequate sleep is also essential for the cognitive function of athletes, having benefits in memory and mood. This helps sports performance as the athlete maintains a mental sharpness and a competitive advantage. Lack of rest and inadequate sleep affects concentration, decreases reaction time and important decision making during training or competitions.

Finally, the combination of intense training and insufficient rest cause a hormonal alteration. The rise of the stress hormone cortisol can affect mood, sleep regulation, and even the immune system function. This affects the body to recover effectively and completely.

For proper rest and optimal recovery it is recommended:

1. A sleep time of around 7-9 hours each night.
2. Balanced nutrition to support muscle growth and repair.
3. Do a relaxation routine at night, such as reading or meditating.
4. Limit the consumption of caffeine or other stimulants close to your bedtime.
5. Avoid long naps during the day, these should be 20 to 30 minutes.

The importance of rest in athletes should not be ignored, it is as important as exercise and diet. Integrating appropriate rest plans for each athlete allows them to improve their performance and reach higher levels of their potential. In the long term, rest brings greater benefits to your general well-being.

Athletes are always looking to maintain or improve their physical performance, especially in the competitive scene. Although the most important pillars are continuous training, proper nutrition and mental preparation, the importance of physiotherapy cannot be overlooked, which helps prevent injuries, promotes better physical function, and facilitates the recovery process.

The way that physical therapy helps improve athletic performance is dynamic and diverse. One of the main focuses of physical therapy is injury prevention.

They identify areas of weakness or imbalance in an athlete’s musculoskeletal system and use techniques to assess and improve strength and flexibility, reducing the risk of injury during training and competitions.

However, if an injury already exists, rehabilitation is crucial for athletes to return to peak performance levels. Physical therapy also plays a critical role in the rehabilitation process by designing personalized programs that focus on restoring mobility, strength, and proprioception. By gradually performing the physical activities they ensure a safe and effective recovery, minimizing the risk of a new injury.

Physiotherapy also contributes to sports performance by implementing specific exercises and training regimens that increase muscular strength, power, agility, balance, and endurance, all of which are essential for athletes.

Physical therapy plays an important role in optimizing sports performance. Through injury prevention strategies, timely rehabilitation, personalized training, and biomechanical analysis, they help athletes increase their potential and performance. Whether you are a professional athlete or a person who likes to play sports, physiotherapy in training programs is essential and can generate significant benefits, promoting better performance and general well-being in people.

Extracorporeal Shock Wave Therapy (ESWT) is a non-invasive medical procedure that uses high-energy sound waves to treat various musculoskeletal conditions to relieve pain and initiate tissue healing. The therapy consists in applying acoustic waves to the affected area, stimulating the healing process, and reducing pain through the formation of blood vessels and collagen, and reversal of inflammation. The treatment has shown efficacy in the management of conditions such as plantar fasciitis, Achilles tendinopathy, tennis elbow, among others.

The indication for treatment varies from patient to patient, as well as the exact number of sessions required. There are factors that influence this such as:

1. The severity of the musculoskeletal condition with which the patient is received, mild or early-stage conditions may require fewer sessions compared to chronic or severe cases.
2. The individual response to therapy, as some people may experience significant pain relief and improved functionality after just a few sessions, while others may require additional treatments for optimal results.
3. Patient-related factors such as age, gender, general health, lifestyle, and adherence to post-treatment recommendations may affect the number of sessions required.
4. In some cases where the patient is receiving another treatment or therapy (such as physiotherapy or medications) it can influence the number of necessary sessions.

Although the treatment protocol used is personalized, usually the total number of sessions can vary from 3 to 6, depending on the condition and response of the patient. It is crucial to consult with a qualified medical professional experienced in this therapy to determine the optimal number of sessions for your specific condition, who through a medical evaluation and medical history will be able to determine the best plan for you.

Prolotherapy, also known as regenerative therapy, has long been a non-surgical treatment alternative for chronic musculoskeletal conditions. Chronic musculoskeletal pain can significantly affect a patient’s quality of life. Previously, surgery was the only considered treatment option for patients with persistent pain. However, surgery carries more risks, costs, and a long recovery period.

involves the injection of an irritant solution, usually consisting of dextrose, into the affected ligaments, tendons, or joints. The solution stimulates an inflammatory response in damaged tissues that leads to an increase in growth factors and cytokines. These substances stimulate cell proliferation, collagen synthesis and blood vessel formation, facilitating the repair and strengthening of injured tissues.

By stimulating tissue repair, prolotherapy aims to reduce pain and improve joint stability and mobility. Improving the quality of life of the patient.

Some indications for prolotherapy are:

• Ligament and tendon injuries
• Joint instability
• Osteoarthritis
• Chronic low back pain
• Rotator cuff injuries
• Tennis elbow
• Plantar fasciitis

It is also important to mention that prolotherapy only requires local anesthesia and is generally not painful. A significant improvement of up to 85%% is reported in most patients.

Prolotherapy offers a non-invasive treatment option for patients who wish to avoid surgery or who cannot undergo surgery due to a medical condition.

After the procedure a minimum rest time is required.

However, the individual characteristics of the patient must be considered before indicating this therapy and it must always be indicated and performed by a doctor specialized in these treatments.

Medical school lasts approximately 4 to 7 years (depending on the country), after which doctors have the option of continuing their studies by studying a medical specialty, which consists of different branches and completion time. However, many people may still have doubts about the work of each specialist and their differences. An example of this is the confusion between an orthopedic traumatologist and a sports medicine doctor.

Let’s start by explaining each one separately. Traumatology and orthopedics fall within the surgical specialties and focuse on the study, diagnosis, and treatment of diseases of the musculoskeletal system such as congenital diseases, fractures, dislocations, degenerative injuries, among others. Their treatments can be pharmacological, with orthopedic devices, or surgical (arthroscopy, reconstruction, amputations, fixations, etc.).

Sports medicine, as its name suggests, specializes in the prevention, diagnosis and treatment of injuries caused during physical activity and sports practice. They also have extensive knowledge of the metabolism of athletes and the effects of exercise on the body. One of its main functions is to provide athletes with comprehensive and continuous care to increase their performance and efficiency within their sport, and as mentioned above, to prevent any type of injury. The most common causes of consults are tendinopathies, tears, sprains, and joint injuries; however, the sports doctor also sees athlete pathologies such as heart disorders, altitude sickness, jetlag, over training, muscle imbalances, ergogenic foot changes among so many other things.

These differences in many cases complement each other, for example, an athlete with a fracture that requires surgery or a patient seeking alternative and less invasive therapies.

If you are an athlete and have suffered an injury, it is best to go to a sports medicine doctor for a personalized examination based on the sport you practice for a prompt and effective recovery, maintaining your sports performance.