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Sports injuries could result from accidents or arise due to pitiable performance of warm-up exercises, inappropriate equipments or general dearth of conditioning.
Here are some of the mostly commonly experienced sports injuries and the best ways of managing oneself in these situations.
According to the AAOS, 25000 ankle sprain cases are reported in the United States daily. One bad move on patchy surfaces or abruptly changing directions while playing tennis are some of the ways one could land up with a sprain or swelling in the ankle.
Sports Injury Therapy
Highly Recommended approach: PRICE
P — Protection
R- Resting
I- Ice Application
C — Compression
E — Elevation
Protection
Bandages, braces or crutch could be used for these injuries whenever required. People must avoid using bandages or braces as a pretext to continue with their physical activities when they have a sports injury as it would solely be taking more time for complete healing to occur & essentially weakening the region and increasing reliance on the brace.
Resting
Getting off injuries & staying off. Steer clear from using the afflicted limb till the time swelling has subsided.
Ice Application
The earlier one ices, lesser would be the swell-up & inflamed condition one would be experiencing & quicker would be the healing process. Continue applying ice at regular time interval till three days with each application session lasting for twenty minutes. Skip direct ice application on the skin that could be causal to frostbites and instead wrap the ice pieces in a fine piece of cloth or material would help in protecting your skin. Even iced packs of peas are ideal for this purpose & could be re-used on a number of occasions.
Compression
Wrap the injury though not too securely in ACE bandages would aid in reducing swell-up.
Elevation
Whenever doable, the injured part must be kept higher than the level of your heart to allay swellings.
Avoid resting mild sprains for protracted periods of time. No sooner has swell up or pains lowered, try slowly pointing & flexing the affected foot for loosening up the joint. Now attempt to turn it inwards & outwards. Once you are capable of bearing your weight on your ankle get mobile. Do single-legged balancing exercises that would help in strengthening the joint & protecting it from any sports-related injury in the near future.
Contraindicated
Avoid walking it off as the damage could get worse. Many people feel that a sprained ankle is not a matter of concern though it isn’t so. Females in their forties might also be susceptible to developing osteoporosis hence a sprained ankle can be resulting in a fracture.
Achilles Tendonitis
Achilles tendon is the thick, firm connective tissue attaching muscles of your calves to your heels and any tears or over-stretching can be really brutal. Tightness in the calf area due to sports that involve one to jump or run excessively is the reason for this commonly experienced sports injury.
Sports Injury Therapy
PRICE must be followed for mild-ranging sprains or recurrent use injuries. For runners, easing back into the sports & skipping the hill-work that could solely be aggravating a tendon tear. Proper warm-ups & stretching on a regular basis is important. Customized orthotics could be considered that could assist in cushioning & supporting the heels.
Contraindicated
This form of injury must never be ignored. A light ache could swiftly metamorphose into a major issue when not properly cared for, particularly for a muscle which is an indispensable part of what one does daily — walking.
Periostitis
The much-feared shin splints often develop in runners, classically arising from over-usage. One senses pains radiating down the frontal part of the shin bone or tibia.
Sports Injury Therapy
For prevalent sports injury forms such as knee pains, resting is the sole way of easing it & one would require taking a hiatus from running.
For allaying pains & inflamed feeling ice-cups remedy could be used wherein smallish thermocol cups could be filled with water & frozen followed by peeling back a few inches of the cup from the edge and then the basal part held with the ice rubbed upwards & downwards the afflicted part for twenty minutes for instant respite.
Contraindicated
Avoid working through the pain and staying off your feet till pains have assuaged. For averting additional injuries, steer clear from going out too vigorously or quickly. No sooner are you in a position to be running again then opt for softer sprinting surfaces such as grasses or tracks rather than bone-grating pavements or concrete surfaces. Walking, jogging & then running must be borne in mind.
Knee Pains
Knee injury cases are tricky in diagnosing except when one ruptures one’s ACL (anterior cruciate ligament) that is typified by the dreadful ‘popping’ & the leg getting buckled. This is since several ligament, tendon types are crossing or attaching on or about the knee joints. ACL sprains are commonly cited among famed sportspersons across genders. Since the anterior cruciate ligament is the key supporting connective tissue in the knees hence sportsperson that would be abruptly pivoting could lead to knee joints twisting & yanking on the ligament.
Sport Injury Therapy
That unsettling popping & acute pains are the trademark indication of ACL injury and one must promptly visit a physician.
Contraindicated
ACL injury is a grave matter & must never be ignored.
Patellofemoral Pain Syndrome
Also known as runner’s knee mostly arises from repeated stressing of the knee joints,muscular weakening, rigidity or flat feet. This problem isn’t just noted in the runner community though all sports using repeated knee movement like football, basketball, volleyball and when one cycles or swims could be causing this sports injury.
Sport Injury Therapy
Resting or reducing workout or running intensity, donning footwear having apt arch supports & get a professional fitting when shoe-shopping.
Contraindicated
Being seated with bended knees for protracted spans of time, when one runs downhill or when one walks downstairs would only be aggravating the condition.
ITBS
Rigidness in the iliotibial band (the connective tissue & muscle band running along the outer-upper thighs downwards to the knees) causing painful pulling on its insert point close to the knees is commonly the reason for exercise pains in case of patellofemoral pain syndrome & commonly noted in those playing basketball & sportspersons jumping excessively. In some occasions, the pains could even be felt on the upper thighs.
When one runs, cycles & does repeated squats it tends to worsen this condition and also when one is seated with bended knees. Resting would offer some time for necessary healing.
Sports Injury Therapy
Use of foam rollers, some devices like ‘The Stick’ could facilitate tissue elongation & speedier recuperation & offer reprieve from this form of injury. According to the AAFP recommendation, doing stretch exercises & massaging can also be of assistance.
Contraindicated
Skip doing repeated knee motions.
Back Pains
This isn’t restricted to physically active people but even those who are hardly ever exercising also could suffer from low back aches. This is since a weakened core is contributory to a fragile back along with pitiable posturing & lifting methods only aggravate back problems.
Sports Injury Therapy
Begin doing core strengthening exercise forms and stretching muscles of the legs, especially hams on a regular basis post-exercising. Deploy apt lifting methods & always maintain an erect posture.
Contraindicated
Avoid lifting with one’s back and instead deploy the leg areas. Proper warming up prior to engaging in any sports involving the back is crucial — particularly those needing the lower spine to be twisted like golfing, tennis or baseball.
Five Pointers for Preventing Sports Injuries
- One must be getting in shape for the sports rather than vice versa. -Sports persons are always conditioning their bodies exclusively for the sports.
- Following the ten percent decree. Avoid demanding more than what your body is capable of handling. Hence, avoid revving up intensity, time or frequency by over ten percent. For instance, in case one is usually working out for 1 hr. daily for 5 times per week (totally 5 hours) & one wants to be doing more then one must be adding solely thirty additional minutes of exercising during that week.
- Doing appropriate warming up is crucial and 5 to ten minutes would suffice based on the type of activities. In case it is light weight-lifting then one must go slow & easing into the exercise however when one is performing bulkier resistance training then a lengthier warming-up session is necessary.
- Increasing one’s range of movement. For keeping regular range of movement & elongating muscle, stretches are vital for preventing prevalent sports injury, especially post-workouts. For those experiencing rigidness should ideally do stretches pre-activity though subsequent to one’s warm-ups. Holding stretches for nothing lesser than half a minute is advised.
- It is crucial to taper off at the conclusion of workouts to avert grave injuries. Doing so does not allow the blood to pool in the lower extremities that might otherwise be causing plummet in blood pressure & even affecting regular cardiac rhythms. When one cools down after workouts it even assists the body in removing wastes such as lactic acid thus one would not experience soreness in the subsequent workouts.
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