Participating in sports activities is a good way to stay active and physically strong. However, the time spent in the field also increases the risk of getting injured. Sportspersons are prone to injure the knees, shoulders, ligaments, muscles, suffer from concussions, fatigue or other soft tissue damages.
Listed below are some methods and tips to prevent such injuries:
- It is important for the athlete to report any sense of discomfort, pain or persistent problem to a medical practitioner or the coach. Pushing through the pain and discomfort can lead to permanent damage to the body.
- Athletes should develop a habit of warming up or stretching before every game. This prevents fatigue and injuries besides improving the performance of the player.
- A proper cool down session (at least 10 minutes) after a game or physical activity is important in conditioning the body. It helps to soothe the stressed muscles and remove the toxins that accumulate due to intense use.
- Athletes should play different types of games so that they do not stress one particular joint or part of the body.
- It should be mandatory for the player to undergo a thorough physical examination before he or she is inducted in a sport. Any health related issues need to be addressed at the earliest to avoid further complications.
- Athletes should take breaks in between the sport activity and sleep well to destress the body. This helps to prevent overuse injuries.
- Drink lots of fluids and water to keep the body hydrated. This prevents muscle fatigue, nausea, fainting or heat strokes.
- A balanced diet with lots of nutrition is equally important in building muscles and stamina. They should maintain ideal body weight as it does not allow the joints to be pressurized
- Proper technique for any sport played should be mastered and followed to prevent injuries.
- All the technical guidelines need to be followed by the players and taught by the trainers.
- Use of proper shoes, protective gear (helmets, knee and shoulder pads, face guard) is important.
- Regular stretching should be incorporated in daily routine to prevent muscle tightness and keep the joints flexible.
- Food and beverages rich in sugar, caffeine and carbonated drinks need to be avoided.
- Smoking and alcohol also affect performance and physical capability.
- The duration and intensity of the play or physical exercise should be increased slowly keeping in mind the body’s capacity.
- Maintain a good posture at all times.
Be in Good Physical Condition
The highest rates of injury occur in “weekend warriors” – people who play sports occasionally but don’t adequately train for the activities. While the sport can contribute to your fitness, don’t count on the game to get you in shape.
When you want to enjoy a pickup game, then make sure you are conditioning your body between these social activities. Regular strength training, stretching and cardio can optimize your physical function and give you the strength you need.
Always Warm Up
Never start a game without putting in a little time to warm up first. When you warm up, it wakes up the muscles, boosts blood flow and increases the heart rate. These changes are essential for preventing injury while you are playing the game.
Ideally, your warm-up should be a minimum of 5 – 10 minutes, focusing on light cardio. First, warm up the body enough that you are starting to break a sweat.
Warm-up exercises should mimic the movements you will be doing in the game. But make sure that it is low-intensity.
It’s better to start slowly instead of jumping into the game with full effort. In addition to warming up the body, consider methods to warm up your mind as well. Mental rehearsal has an undeniable impact on performance.
A proper warmup is especially important for athletes with previous injuries. Be proactive in stretching these parts of the body during your warmup.
Stretch Those Muscles
Once you have moved through 5 – 10 minutes of warm-up, the warm muscles are in the perfect condition to stretch. There are two types of stretches you can use:
- Dynamic Stretches: Stretching the muscles while also moving the body in different ways, based on your functional range of motion.
- Static Stretches: Holding each stretching position for 10 to 30 seconds.
Ideally, you can use a combination of both static and dynamic stretches. Focus on the areas of the body where you are feeling stiffness. Also, prioritize the muscles that will be used a lot during sports activities.
Pay Attention to the Body
When you notice aches and pains sneaking in, recognize that these cues are simple signals the body sends to you. Instead of pushing through the pain to the point of injury, respect the fact that you might need to slow down or take a break.
Every athlete knows that aches and pains are unavoidable. However, most of the time, these sensations are simply uncomfortable and will go away within a day or two.
But if the pain intensifies, or you notice that things are not improving within a few days, then it could be a sign that you have an injury.
Also, pay attention to how tired and sore your body feels before a workout. For example, if you pushed hard in training yesterday, it might be best to take a day off or do something light. Skipping proper recovery time can increase the likelihood of an injury.
Cool Down After a Game or Training Session
Once the game is over, your mind is already moving on to the next activity. Often, the cooldown period is the most forgotten part of the workout. But you shouldn’t miss this step!
Cooling down is essential to help you bring down the heart rate, let the body relax and encourage the muscles to move back into their resting state.
The ideal cooldown is similar to the warming-up recommendations. First, spend 5 – 10 minutes on low-intensity cardio movement. Then, another 5 – 10 minutes for stretching.
When you are proactive about prioritizing a cooldown period, it reduces the risk of delayed muscle soreness. Also, cooling down can help avoid injury risks in future workouts because your body is more prepared to get back in the game.
Know Your Limits
The risk of injury increases when you push your body beyond your limits. Even though you are motivated to meet a specific milestone or perform in a certain way, it’s essential that you follow the proper progression in your training.
Doing too much, too fast, will push your body beyond your limits and capabilities. The result is a higher likelihood of injury.
So, instead of jumping in too quickly, it’s better to increase your intensity and training time slowly. Most sports medicine doctors agree that a 5% increase in exercise is a relatively safe plan for progression.
Consider Overall Lifestyle
When you are proactive with other healthy habits, it shows up in your performance on the sports field. For example, a good night’s sleep makes all the difference to ensuring your mind is fresh and your body is in good condition. Many of the repair and recovery functions happen within the body while you are sleeping.
In fact, some athletes feel like their performance is hindered when they are too tired. If you are running on a lack of sleep, then there is a higher likelihood you will make a mistake on the field – which could result in an injury.
A healthy diet is another important lifestyle factor that should be considered. You need the ideal balance of macronutrients to ensure your performance in the game: protein, fats and carbohydrates. On the other hand, if you are eating too much sugar or processed food, then it could result in decreased cardiovascular performance.
Drink Plenty of Water
Not only do you need to stay hydrated to replace the sweat that you are losing, but hydration also reduces the risk of fatigue and overheating. Always have a water bottle on hand. Drink water throughout the game, and also make sure you are drinking throughout the day, so you are well-hydrated when it’s time to step onto the field.
Sometimes, plain water isn’t enough. Consider keeping Gatorade or coconut water on hand so you can replace the electrolytes you are losing in the game.
Wear Protective Gear
Know your sport and choose the right protective gear. Investing in good equipment is a minimal cost compared to the amount of money you will spend on surgery and treatments if an injury occurs. Protective gear varies depending on the sport you are choosing:
- Mouthguard
- Protective pads
- Gloves
- Helmets
Not only do you need gear, but it’s essential to make sure the equipment fits well. When you have quality protective gear and the right fit, you can save your teeth, eyes, hands, knees and head from serious injury.
Don’t Underestimate Flexibility
When the muscles are too tight, then the risk of injury goes up. There’s a reason why some of the most successful athletes include low-impact sports in their training routines.
One or two yoga classes a week can be valuable in helping to loosen things up before your game. Also, be proactive about dedicating 10 or 15 minutes for stretching before and after every workout.
Tips for Preventing Overuse Injuries
Hard Day, Easy Day – Rest is an essential component to making gains in your exercise regimen, whether you’re a runner, cyclist, baseball or basketball player, or weightlifter. For every intense workout day, make sure the following one is a light day or a rest day. Without recovery, your body can break down.
Increase Workouts Gradually – The cardiovascular system improves faster than the musculoskeletal system, so learning how to condition both of them appropriately can limit risk of injury and enhance your results. Be careful not to overstress ligaments, tendons, bones, joints and muscles simply because you feel you can keep going.
Pain Is an Indicator – Pain comes in many flavors, and while not all kinds indicate that something is wrong, many types of discomfort are a warning. If the pain goes away soon after the workout or is relieved by warming up, you should be OK. Pain that lingers or causes reduced performance may be a sign of a developing injury.
Rehabilitation When Needed
When an injury occurs, be careful to dedicate the time necessary for adequate rehabilitation. Even seemingly minor injuries can lead to more significant health issues in the future. Rehabilitation gets you back in the game as quickly as possible.
Rest is a standard recommendation for rehabilitation. You might also need physical therapy, anti-inflammatory medication or other treatments to address your injury and inflammation. Talk to a sports medicine doctor for personalized recommendations.
Risk Factors That Contribute to Sports Injuries
Be aware of potential risk factors that increase the likelihood of sports injuries. When you watch for these factors, you can make minor adjustments in your personal game to avoid injury.
Common risk factors include:
- History of Injury: If you’ve already injured a certain part of the body, then there’s a higher likelihood of another injury again in the future. Previous injuries often turn into chronic issues.
- Consecutive Training Days: The more days you train consecutively, the higher the risk of injury. Don’t overextend yourself by skipping recovery days.
- Age: There’s no question that the human body changes over time. As a person gets older, the bones become more brittle, and the muscles weaken – increasing the risk of injury.
Reducing Springtime Sports Injuries
As springtime emerges it can be an exhilarating time of the year. The days are longer, the temperatures become more comfortable and the number of outdoor activities increases by a considerable margin. This includes participation in organized sports activities.
But as more people of all ages become more involved in sports activities during the spring, it serves as a reminder that the potential for injuries from the participation in these activities also becomes more prevalent. The Government’s Centers for Disease Control and Prevention (CDC) has stated that the number of sports-related injuries rises as participation in recreational activities expands.
This is certainly the case for children, as the potential to play sports such as baseball, softball, soccer, track and field, and lacrosse will rise. There are also sports that can be played indoors such as basketball that take on a new degree of interest with the prospects of playing them outside amid comfortable weather conditions.
This contributes to the estimate of 3.2 million emergency room visits every year for children between the ages of 5-14. In fact, injuries from organized and unorganized sports activities combined will result in 775,000 visits to emergency rooms for children of those ages. Sports-related injuries are also the primary reason for trips to urgent care facilities and emergency rooms between the ages of 12-17.
The CDC also states that around 80% of all visits to emergency rooms for children 5-14 are due to involvement in contact sports including baseball, basketball and soccer.
Common Sports Injuries for Children and Adolescents
Strains and sprains are among the most common injuries that can occur during sports activities, along with pulled muscles, shin splints, and both tennis elbow and little leaguer’s elbow – which are due to repetitive use.
The participation in contact sports also maintains the risk of concussions and dislocations. ACL tears are another unfortunate result from these activities, and girls are eight times more likely to contend with a torn ACL than boys. This takes place in part due to differences in mechanical movements of the knee when attempting to jump, pivot or land.
It is also noteworthy that around 62% of sports-related injuries actually take place during practice as opposed to games.
How to Reduce the Chance of Injuries
CDC also estimates that approximately half of all childhood sports-related injuries can actually be avoided if certain precautions are taken to decrease the chances that they will occur.
These include making sure all children and adolescents take a physical exam before they begin any new sports activities. For children and adolescents, it is also critical to make sure that any sports activities are supervised by trained adults that are knowledgeable about the activities, and make sure that rules are followed that are designed to protect everyone involved.
Proper stretching and warm up before playing a sport can also reduce the risk of health issues, as can making sure that all clothing fits properly and all protective gear is correct for each particular activity.
It is also important to ensure that children are matched up correctly with others who are of similar age, size and skill level. First aid kits should also be available at all times during sports and recreational activities.
It is extremely important to avoid continued play for anyone who is dealing with pain. Instead, a visit to a doctor is necessary before your son or your daughter becomes involved in any additional sports activity.
While the focus of this article has been increased participation in sports and recreational activities for children and adolescents during the spring, many of the same recommendations toward reducing health risks will also apply to adults.
That includes the need to take a physical exam prior to involvement in a new sports activity or exercise regimen that also exists for certain adults, including anyone who suffers from chronic diseases.
Also, anyone who has the additional risk for dealing with chronic conditions should discuss potential sports activities with a doctor before they become involved with sports activities or increased exercise. This is particularly true for women age 50+ and men that are 40+.
It is also wise to establish realistic goals for yourself if you decide to become involved in a new exercise regimen. A discussion with your physician is also recommended.
Reducing the Risk of High School Injuries
With the onset of another school year, the process of routinely attending class and becoming involved with school-related activities has ensued. This includes participation in sports, as an enormous number of children and teenagers become involved with various sports that conduct their seasons during the months of fall.
The U.S. Centers for Disease Control and Prevention (CDC) has stated that almost 30 million children and adolescents participate in sports. This includes high school athletes, who experience the many benefits of their involvement with their activities of choice. The results of a survey that was conducted by the National Federation of State High School Associations (NFHS) also stated that participation in high school sports increased for a 29th straight year in 2018, which is partially due to the involvement of 15,009 additional girls into organized sporting activities.
Football remains entrenched as the sport in which most boys are participating, followed by track and field, basketball, baseball, soccer, cross country, wrestling, tennis, golf and swimming/diving. The majority of girls are involved in outdoor track and field, followed by volleyball, basketball, soccer, fast-pitch softball, cross country, tennis, swimming/diving and lacrosse.
Common Injuries for High School Athletes
Unfortunately, interest and involvement in high school sports can also result in health issues. This is true not only during the actual competition but also during the workouts and practices that are a necessity prior to every game. As a result, high school athletes account for an estimated 2 million injuries and 500,000 doctor visits and 30,000 hospitalizations each year.
The growth rate of teenagers affects the development of their bones, which can lead to greater vulnerability toward problems with muscles and tendons. In many cases, high school athletes can also be confronted by a sudden impact that can cause an injury involving bones, joints or muscles.
These issues can be isolated in nature, and are referred to as acute by the medical community. Some acute injuries can be more serious than others, and this category includes sprains, strains, contusions, along with other conditions that are more severe such as torn ligaments, concussions and fractures.
However, a large percentage of injuries related to sports will not involve a sudden occurrence during practice or games. Instead, the repetitive motion that is required can create injuries from overuse, as repeated movement can eventually create issues for muscles, tendons, ligaments and bones.
Stress fractures present one example of an injury that occurs due to overuse in high school athletes, as can other issues such as tennis elbow, golf elbow and shin splints. Any sport that uses an overhand throwing motion can lead to health issues from the repetitive movement, while swimmers can develop problems with their shoulders. Gymnasts and cheerleaders can also encounter injuries to their elbows and wrists.
Twenty-seven percent of the injuries that occur during high school sports involve the head and face. The second-highest number of issues occur with ankles, followed by knees, hips, thighs, hands, wrists, shoulders, lower legs, trunks, arms, elbows, feet and necks.
How to Reduce the Chance of Injuries
The American Academy of Orthopaedic Surgeons has presented a group of recommendations for steps that will safeguard high school athletes from injuries, and effective conditioning spearheads this list of preventative measures. Avoiding a massive increase in training by undergoing a steady approach before each particular sport begins can reduce the injury risk that exists when athletes quickly expand the amount of time and the level of intensity of their exercise.
Practicing smartly by always using the correct technique, and making sure that all gear fits properly will also help diminish the risk of injury. The risk of problems due to overuse can be decreased by having athletes limit their participation to one sport per season, as opposed to being involved in multiple sports at the same time. It is also advantageous to avoid playing sports non-stop throughout the entire year without allowing the body to have a much-needed break.
What a Physician Can Do
Any high school athlete that has experienced an acute injury, or an issue from overuse, should receive an examination from a physician. There is risk involved in avoiding a visit to the doctor when these injuries develop because the condition can intensify and evolve into a more significant problem.
When a high school athlete is examined by a physician, he or she will ask a series of questions regarding how the injury transpired. The doctor will also check the symptoms, and inquire about any previous history of injuries. The physician might also order X-rays or other forms of imaging before providing a diagnosis of the issue.
The sports medicine specialists at OrthoTexas provide treatment for various injuries and conditions. For an appointment, call (972) 492-1334.