Runners, joggers, baseball players, golfers, dancers, and gymnasts are all prone to sports injuries; however, sports injuries are not limited to athletes – anyone may obtain a sports injury. But, for those who frequently participate in physically demanding activities, it can be very frustrating to get injured.
Sports injuries are often a combination of cartilage, ligament, tendon, and muscle damage – whether it be a ligament tear or partial tear or a sprain. Don’t let the pain from the injury persist; the longer you wait to receive help, the more damage you may cause to the injured area and the longer it will take for you to get back to the sport you love. Here are the top ten tips for preventing sports injuries.
Always Warm Up
A warm-up routine prepares your body for exercise by gradually increasing your heart rate and warming up your muscles.
Always Cool Down
It is just as important to cool down after a game and get plenty of rest. Rest helps to avoid fatigue and also increase mental and physical alertness. Lack of sleep may predispose you to injury.
Make Sure to Stretch
Stretching is important before any sport or physical activity. A combination of both static and dynamic stretches during warm ups will help loosen the muscles. It can be detrimental to stretch cold muscles. Make sure you do a light warm up before stretching before and after exercise. This can be as simple as jogging in place.
Use Proper Technique
Consult with coaches or other experienced players to ensure you are using proper technique in your sport or exercise of choice.
Use Proper Sports Equipment
Wear and use properly fitting/sized sports equipment. This includes everything from your shoes, to your baseball glove, to your safety helmet.
Don’t Overtrain
Increase your activity level gradually over time. If you are learning a new technique today, don’t overwork yourself trying to become an expert in a day. Instead of pushing yourself too hard in one day, train for shorter periods of time over multiple days.
Balanced Training
Make sure you include cardio, strength training and stretching exercises in your weekly training routine. Changing up your routine can help minimize overuse injuries. You want to make sure to avoid continuously putting stress on the same joints
Good Nutrition
Make sure to eat a well-balanced diet. You want to eat plenty of fruits, veggies, and lean proteins. Having a well-nourished body is important during physical activity.
Hydrate Hydrate Hydrate
Drink plenty of water before, during and after physical activity. Hydration is even more important on hot and humid days. If exercising strenuously, liquids with electrolytes can be beneficial. However, carbonated, sugary and alcoholic beverages should be avoided.
Get a Pre-Season Exam
A pre-season exam is a great preventative measure to take before the start of your season.
If you are suffering from a sports injury, we can help! Call us at 760-909-2355 today!
Participating in sports has a number of benefits for young athletes, but it also has its hazards. The Centers for Disease Control and Prevention (CDC) has reported that over 2.6 million children 19 and under end up being treated in hospital emergency rooms for sports injuries. A sports injury can affect males and females of all ages and athletic levels. It can keep you on the sidelines for weeks or months on end, and that’s simply not acceptable for most athletes. Here are a few problems young athletes need to be aware of.
Sprains and Strains
Sprains and strains are a very common type of sports injury. A sprain is an injury to a ligament—a band of tissue that connects bones to a joint—while a strain involves muscles and/or tendons. A strain involving a muscle is sometimes called a “pulled muscle.” Sprains and strains are common injuries in almost any sport.
Elbow Injuries
Tennis elbow and golfer’s elbow are extremely common overuse sports injuries. They cause pain around the elbow joint and are generally seen in athletes who participate in sports that require repetitive wrist extension and twisting, such as tennis, golf and baseball. Symptoms of elbow injuries are pain, stiffness, tingling or numbness, and pain when gripping or lifting.
Shoulder Injuries
If your sport requires repetitive overhead movements—such as swimming, tennis and baseball—your shoulder is at risk There are many different treatment methods available for shoulder pain, most of which offer helpful yet short-term solutions. If you are looking for a long-term solution that will help heal your shoulder, our regenerative medicine therapies may be the right choice for you.
ACL Injuries
An ACL injury is a type of sprain, affecting the anterior cruciate ligament (ACL), the most commonly injured ligament in the knee. A torn ACL of any grade is caused by sudden twisting of the knee. Sudden changes in direction while running or falling on one’s knee can also cause a torn ACL. The ACL injury has three grades:
Grade I is the least severe. The ligament is stretched but not torn, and there is only a little tenderness and swelling. The knee does not feel unstable or give out when being used.
In Grade II, the ligament is partially torn, and there is moderate swelling and tenderness. The knee may give out when being used.
A Grade III injury is the most severe. The ligament is completely torn or ruptured, but there is surprisingly little pain. The amount of swelling can vary from a little to a lot. The ligament cannot control the knee, so it will feel unstable and give out.
Girls are more susceptible to torn ACLs than boys. Basketball players, soccer players and football players are particularly vulnerable.
Repetitive Motion Injuries
A young athlete can also be prone to repetitive motion injuries like stress fractures or tendinitis (inflammation of a tendon). This type of sports injury is caused by overuse of the affected muscle, bone and/or tendon. About 50 percent of all sports injuries treated by doctors are repetitive motion injuries. Tendinitis and bursitis (inflammation of a bursa) are the most common types. Repetitive motion injuries are most common in the knees, elbows, shoulders and heels.
We are dedicated to providing excellent pain relief and complete, natural healing. We do not simply focus on your symptoms, because only comprehensive care will produce long-lasting results. Our team of physicians, therapists and educators will work with you to develop a customized treatment plan that results in quicker recovery and enhanced physical performance. Once you have recovered from your spine or joint injury, we will provide education, exercise training and nutritional support to help you become stronger and healthier than ever before. Call us today to schedule an appointment. 760-483-9060
