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Common Sports Injuries and How to Prevent Them

Now that summer is in full swing, people of all ages are coming out of hibernation and naturally becoming more active, engaging in various sports the summer months allow us to enjoy.
This year, with the added fascination of the FIFA World Cup  causing mass infatuation with soccer (called football in many other parts of the world), our interest in trying new sports this season is certainly on the rise.
When done safely, engaging in exercise of any kind can offer individuals health benefits. However, those who do not take care to prepare, practice and play properly are at a higher risk of injury.

The most common injuries resulting from sports or exercise involve the musculoskeletal system which include muscles, bones, and their associated tissues, like cartilage.
Common injuries include:

  1. Sprains and Strains
  2. Knee Injuries
  3. Compartment Syndrome
  4. Shin Splints
  5. Achilles Tendon Injuries
  6. Fractures
  7. Dislocations

Common Summer Injuries: Causes and Symptoms
1. Sprains and Strains

A sprain involves stretching or tearing of a ligament. A ligament is a band of connective tissue that allows one end of a bone to join with another. Sprains can occur when you fall or get hit knocking the joint out of position, causing the supportive ligament to be stretched or worse, completely torn.
Of all parts of the body that are prone to this injury, sprained  ankles, sprained knees and sprained wrists are the most common.
A sprain can cause tenderness, pain, and occasional bruising. The area may become swollen, leaving individuals unable to move the joint or limb affected. Injured areas may also feel loose or unstable.
A strain involves twisting, pulling or tearing of a muscle or tendon, which is the cord of tissue that connects your muscles to your bones. This injury usually does not involve any contact from an object or force, but is caused rather from overstretching or overcontraction of muscles or tendons. A strain can cause pain, muscle spasms and sometimes even loss of strength and function to the affected muscle or tendon.
2. Knee Injuries

The knee is the largest joint in the body, and because of its anatomical location, it has to sustain significant impact, weight,
flexion,and extension. Daily activities such as walking, running, jumping, and bicycling all add to the wear and tear of this great joint.
Knee injuries can be painful and limit an individual’s ability to function. Some knee injuries are severe causing bone bruising or damage to the cartilage or ligaments that support and provide cushion to the knee. Injuries like these are commonly the result of direct impact to, or twisting of the knee joint.
Common knee injuries include torn ACL (Anterior Cruciate Ligament) and MCL (Medial Collateral Ligament), torn or sprained meniscus and a dislocated or fractured kneecap (patella).
3. Compartment Syndrome
Some muscles in the body, along with the nerves a
nd blood vessels that provide signals and nourishment to them, are enclosed in a compartment made up of a tough membrane called a fascia.
When a muscle suffers inflammation due to an injury, it can fill up the space inside the compartment where it is held, causing the surrounding nerves and blood vessels to become compressed. This interferes with proper functioning and can sometimes cause further damage to the muscle itself. This syndrome can result from a single or repetitive hits to the area, or in some cases from chronic overuse, like long distance running.
4. Shin Splints
The term shin splint refers to a sharp and long-lasting pain felt along the tibia, the long bone located along the front of the lower leg (also known as the shin bone).  Pain found along the outside front part of the lower leg, including the shin and ankle is referred to as anterior shin splints.  Pain that occurs on the inner bone where it meets the calf muscle, is called medial shin splints.
Shin splints occur primarily in runners and are usually the result of incorrect or overuse of the lower leg, improper stretching, overtraining, frequent running or jumping on hard surfaces, and running in shoes that have improper support. These injuries occur more frequently in individuals who have flat (overpronated) feet.
5.  Achilles Tendon Injuries
Injuries to the achilles tendon are often reported to be extremely painful and are the result of a stretch, tear or irritation to the tendon. The achilles tendon connects the calf muscle to the back of the heel.
The most common cause of an achilles tendon injury is from a degenerative condition caused by aging or overuse, known as tendonitis.  When a tendon becomes weakened it is possible for it to rupture, causing severe pain.  These injuries are also common in individuals who do not exercise regularly or stretch properly before engaging in a sport or activity and in individuals who engage in jumping sports, such as football and basketball.

6.
Fractures
There are two types of fractures: An acute fracture, a broken bone caused by a one-time injury and a stress fracture, caused by repetitive strain endured by the bone over a long period of time.
An acute fracture can be further broken down as simple or compound. A simple fracture  is a clean break that involves little damage to the surrounding tissue, where as a compound fracture causes a break in the skin with little damage to the surrounding tissue.  An acute fracture that causes a break in the skin is considered an emergency as there is a high risk for infection.
Stress fractures primarily occur in the legs and feet and are most often endured by athletes who compete in sports that require long bouts of running, jumping, or high impact activities such as gymnastics, or track and field.  Running creates two to three times the force of a person’s body weight on their lower limbs. A contributing factor to the stress fractures that occur.
Signs and symptoms of a fracture include tenderness and swelling at the site along with pain that increases with weight bearing activity.
7. Dislocations
Two bones come together to form a joint.  When these two bones become separated, the joint becomes dislocated.  A dislocated joint is usually considered an emergency requiring immediate medical treatment. The joint must be relocated as soon as possible before inflammation sets in and makes it more difficult. It is always best to have a medical professional relocate the joint to ensure proper positioning.
Dislocation of the hand and shoulder joints are the most common, followed by the knee and elbow.The most common sports where dislocations occur are contact and high-impact sports such as football, basketball, soccer and lacrosse.
If you feel you have suffered an injury, do not try and work through the pain.  If you feel any pain or discomfort performing a certain motion, activity or sport, stop engaging in it as it can possibly cause further injury.  Seek medical treatment if necessary, but if you are able to treat the injury at home, the RICE method is used to help relieve pain and inflammation and helps to speed the healing process.
The RICE Method
Follow these four steps immediately after an injury occurs and continue for at least 48 hours. If the pain or symptoms worsen, it is advisable to seek medical attention.

Rice Method

Rest:  Reduce the amount of regular exercise or activity as necessary.  In some cases, the use of a walking aid, like crutches or a cane, may help to reduce the amount of weight placed on the injured area.  If you are using an aid, use it on the uninjured side to help relieve weight on the injured side.
Ice: Apply an ice pack to the injured area for a maximum of 20 minutes, four to eight times daily.  If you don’t have a cold pack, use a bag of crushed ice but make sure to wrap it in a slightly dampened towel. The dampness will conduct cold while the towel prevents a cold injury and potential frostbite. Ice should never have direct contact with skin.
Avoid using heat directly after an injury, as this tends to increase the amount of internal bleeding and swelling to the affected area. Heat is best used in the later stages of healing to help relieve muscle tension and help promote relaxation.
Compression: Compression of an injured area has been known to help reduce the amount of swelling.  Elastic wraps, special boots, air casts, and splints can all be used to aid compression.  A healthcare provider should help you decide which device to use as an ill fitting device can cause further damage.
Elevation: If possible, keep the injury elevated on a pillow, above the level of the heart to help with the reduction of swelling. For instance, if you have injured your knee, lie comfortably on your back with your leg supported in the air.
The RICE method is just a starting point in injury treatment.  There are other treatments your doctor or healthcare provider can recommend or administer to facilitate healing. It is always best to seek advice from your healthcare provider to ensure the best possible treatment.

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