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We all know the benefits of sports to our body in the form of exercise but not many know the risk involved with sports in the form of sports injuries. Of late, the incidence of sports injuries is rising as the age to get into competitive sports is getting lower and lower.

All sports have a risk of injury however it is observed that the more contact in a sport, the greater the risk of a traumatic injury. Overuse injuries are the common type of injury one gets if they are into organized sports. The most common sports injuries are in the form of strains, sprains and stress fractures. Not warming up before a sport, using incorrect form, pushing oneself to the extreme and an unavoidable accident can all lead to injury. Sports injuries can affect athletes of all ages and abilities. Injuries can range from minor ones which can improve with a little rest to the major ones which need surgery.

In this article we are covering the most common sports injuries.

Ankle Sprain

Ánkle sprains are very common injuries. Almost everyone might at least have had a mild sprain to their ankle. An ankle sprain is an injury to the ligaments that surround and connect the bones of the leg to the foot. You sprain your ankle when you accidently twist or turn your ankle in an awkward way. This can stretch or tear the ligaments around your ankle. Athletes are more susceptible to get an ankle sprain

Treatment:

Mild cases or sprain recovers on its own with proper rest. Even after taking adequate rest, if your experiencing problem with your ankle, you must consult a doctor. In most cases, ankle sprains are not very serious and will completely heal with proper treatment.

Prevention:

Avoiding high heals
Warming up before exercising
Wearing excellent quality footwear
Paying attention to uneven surfaces while walking

Groin Pull or Groin Strain

A Groin Pull is an injury or tear to one of the five adductor muscles that run along the inner thigh. Groin injuries can range from mild ones to very severe ones which can be debilitating. Acute groin strains are generally caused by sudden movements such as kicking, twisting while jumping or running.

Treatment:

Mild cases require rest, non-steroidal pain-relieving drugs and a gradual return to activities. Severe injuries require medical attention.  Initial treatment involves rest, ice and compression followed by rehabilitation and strengthening program.

Prevention

Warming up before exercise
Exercising regularly
Using proper sports techniques and equipments
Strengthening the inner thigh muscles
Avoid over training and get plenty of intermittent rest

Hamstring Strain

Hamstring injuries are very common and seen in most of the sports. A pulled hamstring or strain is an injury to one or more of the muscles at the back of the thigh. They often occur during sudden movements like sprinting or jumping. Injuries can range from mild to severe involving a complete tear of the hamstring muscle.

Treatment

Most hamstring injuries respond well to simple non-surgical treatments. A minor muscle pull may take few days of rest to heal whereas it could take weeks or months to recover from a severe (grade 3) muscle tear. The normal course of treatment includes RICE (Rest, Ice, Compression and Elevation), Using non-steroidal anti-inflammatory drugs, Physical Therapy and Rehabilitation. In extreme cases, surgery is required.

Prevention

Perform glute stretches to loosen your glutes
Loosen up your back
Perform stretching exercise for your nerves
Do warm up before any exercise
Recover from fatigue

Shin Splints

Shin Splints also known as Medial Tibial Stress Syndrome (MTSS) are characterized by general pain in the lower region of the leg between the knee and the ankle. The cause is stress on your shin bone (tibia) and the connective tissues that attach muscles to your bones.

Beginning runners who do not build their strength gradually get shin splints. It also affects runners who suddenly change their running regimen. It is also common among tennis players and dancers.

Treatment:

They often heal on their own. Rest, ice, using shoe inserts, anti-inflammatory pain killers are the common treatment. For severe cases, your must consult a doctor who might prescribe one or more of the following depending on the case – sports massage, exercise, medications, surgery.

Prevention

While running don’t increase your mileage too quickly
Run on softer and even surfaces
Include enough rest and recovery time
Get the right running shoes
Do simple stretching exercises for your toes

ACL Tear

One of the most common knee injury is an anterior cruciate ligament sprain or commonly called as ACL Tear or Injury. Your ACL or anterior cruciate ligament (ACL) is one of four knee ligaments that are critical to the stability of your knee joint. ACL tears are common sports injuries and most often occurs while performing sudden manoeuvres. They are common is some high demand sports like football, rugby, basketball, volleyball, tennis, hockey etc

Treatment

Initial treatment requires first aid mainly RICE treatment. These are followed by use of crutches or splints and practicing strength and motion exercises. Long term treatment may require surgery and lot of physical therapy to return proper functioning of the knee joint.

Prevention

Always warm up before playing
Perform stretch exercises
Strengthen your hips and thighs
Practice balance
Learn to jump and land safely
Use the right kind of shoes

SLAP Tear

A SLAP tear or lesion is an injury to the labrum of the shoulder, which is the ring of cartilage that surrounds the socket of the shoulder joint. SLAP stands for ‘superior labral tear from anterior to posterior. SLAP injuries can be caused either by sudden trauma by performing repetitive activities.

Treatment

Treatment can be of two types depending on the severity of the condition. Non-surgical approach is recommended first. It involves temporary stopping of the sport, anti-inflammatory medications followed by physical exercise. If the condition does not show improvement with non-surgical methods, surgery is recommended.

Prevention

Always maintain a stretching program
Follow strengthening exercises
Learning proper sport techniques
Warming up before playing
Avoid walking on slippery surfaces

AC Joint sprain

The acromioclavicular (AC) joint is situated at the top of the shoulder between the clavicle and scapula. Several ligaments surround this joint. AC joint injury occurs when one or more of these ligaments are torn. AC joint injuries are often seen in traffic accidents and sports such as rugby and football. AC joint injuries are divided into 6 grades based on their severity.

Treatment

Generally, type I and II injuries are treated non-surgically, whereas type III to VI require surgical intervention. If a severe AC joint injury is not treated properly, it can lead to long term deformity in the form of lump on top of the shoulder.

Prevention

Muscle strengthening exercises
Intermittent rest after sport or stretching
For questions related to any sport injury or to discuss the treatment option for a specific sports injury, you can drop your message here – www.BangaloreShoulderInstitute.com/contact or you can call 9846789204