After spending a week sitting at a desk and commuting to work, it is only wise to think that going outdoors for a game of tennis or golf will do you good. However, although you are not involved in extreme sports such as skydiving, paragliding, skiing, or mountaineering it doesn’t mean you are not at risk of a sport injury. According to statistics basketball is top on the list for injuries followed by cycling and football.
Can I prevent a sport injury? The answer is “Yes”.
Most sport injuries are due to our reluctance. We need to do some work out on a daily basis, even if it is for just a few minutes. It is important to start with a warmup, as it increases the blood flow, making muscles more flexible, and they can absorb quick movements, bends, and jerks, thus preventing injuries. Do not try to make up for the missed practices over the weekend. Listen to your body, slow down, rest whenever you feel tired.
What are the 8 most common types of sport injuries?
- Strained muscles
- Sprained ankle
- Runner’s knee
- ACL knee injury
- Achilles tendonitis
- Tennis elbow
- Shin splints
Such injuries are caused by the extreme pressure you apply, pushing yourself to the limits, in false belief to achieve better results and improve your score.
Tennis elbow is caused by the repetitive use of the elbow during swings in tennis or golf games. It will heal if you refrain from playing for a while until the pain stops.
Ankle sprain is the most common injury experienced by all athletes. The foot turns inwards stretching or tearing the outer ligaments of the ankle. To avoid it, exercise to gain more flexibility and strength. But it is advisable to consult your doctor first to make sure the bones are in place.
Shin splints are caused by running, mostly long distances on hard surface such as pavements. You feel the pain down the front part of your leg. You should rest, apply ice or counter-top pain relief medicine. If that does not help then consult your doctor as it may be stress fracture, requiring more time to heal.
Knee injury can be an over stretch or a tear in the muscles or tissues of the knee. It usually results after repetitive movements of your kneecap, hurting the tissue under it. It is often experienced when playing basketball, volleyball or going on a long run. It usually needs a few weeks for a full recovery, some exercise can relieve the pain, but you need to be patient and slow down for a while.
Strained muscles or groin pull is a strain of the inner thigh muscles, usually experienced in sports such as basketball, football and hockey. Best remedy is resting so as not to aggravate it and make it a chronic problem. However, if you notice swelling, you should see your doctor.
Knee injury, the anterior cruciate ligament (ACL) holds the leg bone to the knee. Sudden stops, “cuts” or getting hit from the side can strain or tear the ACL. When you suspect such an injury do not hesitate to check with your doctor, as it is the most severe of sports injuries and it may even need surgery.
Achilles tendonitis is caused by intense exercise, without warmup, such as running and jumping, playing tennis. The Achilles tendon attaches your calf muscles to your heel bone. It’s a thin, yet powerful tendon at the back of your ankle. It can break or rupture, causing a sudden, sharp pain and difficulty in walking. Apply ice on the area, elevate your foot to restrict the swelling.
Dislocation of a bone in your body occurs when a bone such as a shoulder is forced out of its socket. It is painful and cause some swelling and weakness. Apply Ice on your shoulder to reduce pain and swelling and use a sling to immobilize it and seek medical treatment.
What’s the ‘PRICE’ for your injury?
Fortunately, most common injuries can be treated immediately following the PRICE procedure.
Protect to avoid re-injury
Ice applied on the injured area, prevents swelling and inflammation
Compression with an elastic bandage reduces swelling.
Elevating the injured area above the heart also reduces swelling
It is important if you feel pain, stiffness, swelling, weakness when using the injured part, to seek medical advice. However, some injuries may take longer to heal or even require surgery. So do not hesitate to consult your doctor. Visit Eversharp Physical Therapy, a highly qualified PT will consider your case and give you a complete program to get you back into shape and in your game the soonest possible.