Sports Injuries: Types, Treatment, Exercise and Prevention
Sports injuries are injuries that occur when engaging in sports or exercise. Sports injuries can occur due to overtraining, lack of conditioning, and improper form or technique. Failing to warm-up increases the risk of sports injuries. Bruises, strains, sprains, tears, and broken bones can result from sports injuries those injuries faced by many players.
Soft tissues like muscles, ligaments, tendons, fascia, and bursae may be affected. Traumatic brain injury (TBI) is another potential type of sports injury.
Sports injuries occur during exercise or while participating in a sport. Children are particularly at risk for these types of injuries, but adults can get them, too.
You’re at risk for sports injuries if you:
- haven’t been regularly active
- don’t warm up properly before exercise
- play contact sports
Some Common Types of Sports Injuries
There are some sport injury, which has suffered while enjoying outdoor sports.
1. Runner’s Knee
Knee injuries are one of the most common sporting injuries treated by orthopedic surgeons. Replacing your runnings shoes and insoles on a regular basis is one of the best forms of prevention. Following an injury, take a break from exercise for a few days and and take some anti-inflammatory medicine.
2. Shoulder Injury
Shoulder injuries are common in a number of sports. The best form of prevention is to simply stretch properly before exercising. Again, taking a break and using anti-inflammatories are an effective treatment.
3. Achilles Tendinitis
Overuse of the back of the ankle (the Achilles Tendon) can cause major inflammation and pain. Strengthening exercises for the calf muscle and stretching can help prevent this injury. When it gets injured, use RICE (rest, ice, compression, elevate), and anti-inflammatories.
Best sure to wait until it is fully healed before resuming exercise.
A blow to the head usually causes this injury, causing disorientation and dizziness, among other symptoms. Our best advise for prevention is simply to avoid all contact sports. Recovery requires time and rest, and taking acetaminophen.
5. Ankle Sprain
Ankles sprains are common in sports that require lots of running and turning quickly. Prevention requires strengthening your ankles as much as possible. Treat with RICE, anti-inflammatories, and try to move the ankle to help with blood circulation.
6. Tennis Elbow
Injuries involving the elbow account for around 7% of sports injuries. Again, strengthening exercises are the best prevention, and treat with RICE, physiotherapy, and anti-inflammatories.
7. Pulled Muscle
The most commonly pulled muscles include calves and hamstrings. Prevention is as simple as stretching properly. Treat with RICE and gentle stretching.
8. Groin Strain
Athletes typically suffer this type of injury when making a sudden change of direction while running. This is one of the worst sports injuries, and is another case when stretching is the best advice for prevention. To heal from pulling your groin, take it easy for a couple of weeks, use RICE, and anti-inflammatory medications.
9. Shin Splints
Shin splint pain is caused by inflammation of the muscles that surround the inner side of the shinbone. Wearing good shoes and stretching is going to be the best prevention. Apply ice to the injury, stretch, and take anti-inflammatories.
10. Lower Back Pain
Lower back pain can result from any number of sporting activities. Warming up properly is your best bet for prevention, and treat with anti-inflammatories, RICE, and stretching thoroughly.
Taking Care of Your Body is very important for a sports person
The best way to avoid suffering the most common sports injuries is to make sure your body is as prepared as possible. We cannot overstate the importance of stretching, warming up, and hydrating properly.
No matter how good of shape you keep yourself in, sports are demanding and take a toll on your body. Remember to be a smart athlete so that you can enjoy your favorite sports pain-free for years to come!
Sports Injuries Treatment
The RICE method is a common treatment regimen for sports injuries. It stands for:
This sports injury treatment method is helpful for mild sports injuries. For best results, sports persons follow the RICE method within the first 24 to 36 hours after the injury. It can help reduce swelling and prevent additional pain and bruising in the early days after a sports injury.
Both over-the-counter and prescription medications are available to treat sports injuries. Most of them provide relief from pain and swelling.
If your sports injury looks or feels severe, make an appointment to see your doctor. Seek emergency care if the injured joint shows signs of:
- severe swelling and pain
- visible lumps, bumps, or other deformities
- popping or crunching sounds when you use the joint
- weakness or inability to put weight on the joint
Also if you are seek emergency attention if you experience any of the following after an injury:
- Difficulty breathing
Serious sports injuries can require surgery and physical therapy. If the injury doesn’t heal within two weeks, contact your doctor for an appointment in case above emergency condition you are suffered.
Sports Injury Excercise
The most common techniques for rehabilitation of any injured body part typically include these types of exercise:
- Free weight exercises with weights or dumbbells
- Resistance bands
- Swiss gym ball
- Foam roller exercise
- Bodyweight exercises
- Pilates exercises to develop and improve core strength
- Plyometric exercises, such as jumping or bounding
- Resistance machine exercises with equipment
Sports Injuries Prevention
The best way to prevent a sports injury is to warm up properly and stretch. Cold muscles are prone to overstretching and tears. Warm muscles are more flexible. They can absorb quick movements, bends, and jerks, making injury less likely.
There are some steps to avoid sports injuries:
- Use the proper technique
Learn the proper way to move during your sport or activity. Different types of exercise require different stances and postures. For example, in some sports, bending your knees at the right time can help avoid an injury to your spine or hips, proper technique is helpful for avoiding injury.
- Have the proper equipment
Wear the right shoes. Make sure you have the proper athletic protection. Must wear fitting shoes or gear can increase your risk for injury.
- Don’t overdo it
If you do get hurt, make sure you’re healed before you start the activity again. Don’t try to “work through” the pain.
When you return after letting your body recover, you may need to ease yourself back into the exercise or sport rather than jumping back in at the same intensity.
- Cool down
Remember to cool down after your activity. Usually, this involves doing the same stretching and exercises involved in a warmup.
- Resume activity slowly
Don’t be tempted to nurse your injury for too long. Excessive rest may delay healing. After the initial 48-hour period of RICE, you can start using heat to help relax tight muscles. Take things slowly, and ease back in to exercise or your sport of choice.
When to get medical attention for common sports injuries
We know you’re tough — but you also need to be smart. If you suspect a serious injury or if you have any of these signs, see a doctor:
- Deformities in the joint or bone — it looks “crooked,” or moves abnormally
- You cannot bear weight or can’t use the limb without it “giving way”
- Excessive swelling in this case must consult doctor as early possible.
- Changes in skin color beyond mild bruising
Sometimes preventing common sports injuries is beyond our control, but many times sports injuries are preventable. “Some injuries,” Roberts says, “we bring on ourselves because we’re not conditioned for the activity.”
His advice: “Work out daily and get double benefit — enjoy your weekend activities and garner the health benefits.”
Every workout should start with a gentle warm-up to prevent common sports injuries, says Margot Putukian, MD, director of athletic medicine at Princeton University. “Getting warmed up increases blood flow to the muscles, gets you more flexible, and could decrease injuries.