The Most Common Sports Injuries and How to Prevent Them
If you practice sports frequently enough, chances are that eventually you are going to suffer from a sports injury, especially if you fail to take the proper precautions. In addition to being painful, sports injuries are particularly unpleasant as they can make daily tasks difficult or even impossible. Plus, in the case of a serious injury, you will need to rest from your sport until you are fully recovered to prevent exacerbating the injury.
It is best, therefore, to be aware of the most common sports injuries and to know the measures you need to take to avoid becoming injured.
The Most Common Sports Injuries
This painful injury affects the front and center of the lower legs due to swelling in overworked muscles. Shin splints can occur after exercising in any type of physical activity, but the injury is most common after practicing sports such soccer, lacrosse, basketball, running, sprinting, and dancing.
The best way to prevent the injury begins with your choice of running shoes. Look for shoes with plenty of padding for extra support; or even orthotics if you have flat feet, as you are more susceptible to this type of injury. If you begin experiencing pain, you need to take a break from your regular fitness routine and work on improving the strength and flexibility in your lower legs. You can do this through exercises such as calf raises, lunges and squats (on a bosu is even better), and ankle circles.
Rotator Cuff Injuries
Repetitive overhead movements in sports like basketball and lacrosse can tear the muscles in your rotator cuff, causing your shoulder to become weak and painful. This can make it difficult to carry out everyday chores, let alone continue with your sport.
If you play a sport that requires overhead movement, it is essential you strengthen your shoulder muscles through deltoid raises, arm circles, shoulder shrugs, and shoulder presses, in addition to your normal sports practice. Also, pay close attention to your posture whenever you are playing.
Carpal Tunnel Syndrome
Mild symptoms of carpal tunnel syndrome usually consist of pain in the hands and a prickling sensation in the fingers. In more serious cases, your fingers may turn completely numb. Carpal tunnel syndrome occurs when the median nerve in your hand becomes trapped due to an inflammation in your wrist or hand flexor tendons. It is particularly common in grip sports such as hockey, lacrosse, and baseball.
If you feel your hand muscles become tense, you need to relax your grip while you are playing. Take breaks throughout the game or practice to stretch your hand muscles, flex your wrist, and squeeze a small, soft ball.
If you have suffered from one of the above common sports injuries or any other injury, call us at Chiro-Med for a free consultation.