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Preventing and Treating Common Sports Injuries
The seven most common sports injuries are:
• Ankle Sprain
• Groin pull
• Hamstring strain
• Shin splints
• Knee injury: Anterior cruciate ligament tear
• Knee injury: Patellofemoral syndrome — injury resulting from the repetitive movement of your kneecap against your thigh bone
• Tennis elbow (epicondylitis)
To know the ways with which we can prevent and treat these sports injuries and to understand when it is time seek a medical opinion to treat these sports injuries – read on
1. Ankle sprain
Ankle sprains happen when the foot turns inward. It is the commonest sports injury, an athlete who has not suffered an ankle sprain is really hard to find. This turning stretches or tears the ligaments on the outside of the ankle as these ligaments are relatively weak.
In order to avoid further loss of flexibility, strength and re-injury it is important to take proper exercise. In order to zero in on the exercises to prevent ankle sprains you can have a word with your physical therapist or doctor.
When a sprain has occurred, it is important to know the exact location. A high ankle tear takes time to heal completely and need the attention of a doctor to make sure the bones in the lower leg did not separate.
2. Groin pull
Pushing off in a side-to-side motion leads to strain of the inner thigh muscles or groin. There are higher chances of getting this injury while playing hockey, soccer, football and baseball.
Compression, ice, and rest will heal most groin injuries. Returning to sports before completely healing the injury can lead to re-injury and may turn it into a long-term issue.
It is advisable to see your physician if there is significant swelling with a groin pull.
3. Hamstring strain
Hamstring includes three muscles in the back of the thigh. Movements like hurdling can injure hamstrings – kicking the leg out aggressively while running. Another reason for hamstring strain is falling forward while waterskiing.
While walking there is a constant stress applied to the injured area. On account of that, hamstring injuries takes a little bit of time before it is healed completely. About six to twelve months’ time is required to heal it completely. Re-injuries are quite prevalent as it is hard for sportive guys to remain inactive for such a long time.
4. Shin splints
Shin splints refer to pain down the front of the lower legs. Running can often cause shin splints. Strenuous running schedules like running on paved roads can give rise to this injury.
Rest, ice, and over-the-counter pain medications are the lynchpins of dealing with this problem.
The pain of shin splints being an actual stress fracture is quite rare (stress fracture – a small break in the shin bone). If the pain persists even after a period of rest, it is time to see your doctor. A good period of rest is very much essential for stress fractures as it takes a month or more to heal.
5. Knee injury – Anterior cruciate ligament tear
It is the anterior cruciate ligament that holds the leg bone to the knee. ACL can tear on account of sudden cuts, stops or getting hit from the side. If the tear is complete, a “pop” sound can be heard.
You must seek a medical opinion if you suspect an ACL injury. Of all the sports injuries, ACL tears are considered severe. In you had an ACL tear and want to be fully active after the event; surgery may be required to achieve that agility.
6. Knee injury – Patellofemoral syndrome
Repetitive movement of the kneecap (patella) against the thigh bone (femur) can lead to patellofemoral syndrome. As a result of this the tissue under the kneecap can be damaged. Patellofemoral injuries are generally seen in sports like running, volleyball and basketball. It can happen in either one knee or both the knees.
They say “patience is the best prayer”, it is just so true here. In order to completely clear up, it can take six weeks. Continuing low impact exercises will help the healing process. Working out the quadriceps is another effective way of relieving the pain.
7. Tennis elbow (epicondylitis)
Tennis elbow occurs when the elbow is subjected to repetitive use, especially in sports like golf and tennis. This injury happens when there are tiny tears in the elbow tendons. This injury is commonly seen in athletes in the age bracket of 30 and 60.
In order to get rid of this problem, one should stay away from the golf course or tennis court until the pain improves.
The way to quick recovery after sports injuries is by using the PRICE principle:
P — Protect from further injury. For more severe injuries, protect the injured area with a splint, pad, or crutch.
R — Restrict activity. Restricting activity will prevent worsening of the injury.
I — Apply ice. Immediately after the injury, put ice in that area. Ice is the magical drug for sports injuries. It is an anti-inflammatory, without any side effects. Apply ice for about 20 minutes every one to two hours for the first 48 hours after the injury.
It should be noted that heat during this time is counterproductive as it encourages swelling and inflammation.
C — Apply compression. Compression with an elastic bandage will help reduce swelling.
E — Elevate the injured area. Elevating the injured area above the heart will also reduce swelling.
Over-the-counter pain relievers generally abate the intensity of the pain of common sports injuries to a tolerable level. If they don’t work, it is probably time to seek a medical opinion.