Common Sports Injuries and How to Prevent Them

28 May,2024

You know that exhilarating feeling after a great workout? Pure accomplishment, right? But sometimes, that push for that extra rep or that final sprint can leave you feeling a little off. Sprains, fractures, bruises, concussions, maybe even a dull pain – yep, those are the not-so-fun reminders that our bodies have limits.

Listen, we've all been there. Injuries are a bummer whether you're a seasoned athlete or enjoy weekend sports. But don't panic! This guide is here to support you on the road to recovery. We'll break down common sports injuries, equip you with prevention tips, and even guide you about when to visit a specialist.

Read this blog further, as this is your one-stop solution for returning to feeling strong and ready to dominate (safely, of course!) that next workout or match.  

What are Sports Injuries?

Sports injury refers to injuries that frequently occur during sports or exercise but are not limited to athletes. For example, painters can get shoulder injuries, factory workers can get tennis elbow, and gardeners can develop tendinitis, even if they do not participate in sports. Ultimately, sports injuries refer to the trauma that occurs in individuals who have an active lifestyle.

Sports injuries are common in people who are out of shape, start exercising or playing sports without warming up, and don't wear proper protective equipment when on the ground, in the gym, or at work. 

According to the reports of Stanford Children's Health, 3.5 million children suffer from sports injuries each year. Sports injuries can be classified as acute injuries and chronic injuries. 

• Acute injuries refer to sudden trauma, such as when a person receives a blow, falls, or twists a joint. Symptoms of acute injuries appear almost immediately. Examples of acute injuries are quadriceps strains, ankle sprains, clavicular fractures, and shoulder dislocations.
• Chronic injuries usually result from overuse of one body area and develop gradually over time. Pain might be absent in the initial stages of the injury. Common chronic or overuse injuries are Achilles tendinopathy, tennis elbow, iliotibial band syndrome, shin splints, and stress fractures.

What are Some Common Sports Injuries?

Acute and chronic or overuse sports injuries are common in athletes and people having certain occupations. Fractures, sprains, strains, tendonitis, bursitis, and dislocations are a few examples of types of injuries musculoskeletal injuries. 

Common sports injuries based on the body part involved are – 

Shoulder Injuries

Sports injuries of the shoulder are common and can be caused by different factors. 

• Rotator Cuff Tear: The rotator cuff, a group of four muscles and tendons, can be injured due to overuse or sudden injury. This often happens to people who perform overhead motions in their jobs, like painters, or to athletes who repeatedly reach upward, such as tennis players and swimmers.
• Impingement: Impingement occurs when the top of the shoulder blade puts pressure on the tissues under it during arm movement. It can lead to tendinitis and bursitis, causing pain and limiting movement. Overhead movements, like those used by swimmers, increase the risk of impingement.
• Instability: Shoulder instability happens when the upper arm bone is forced out of its socket, stretching or turning the shoulder's tendons, ligaments, and muscles. It can lead to repeated dislocations.

Elbow Injuries

Common elbow injuries a sportsperson can get include tennis elbow, golfer's elbow, little league elbow, and ulnar collateral ligament injury.

• Tennis Elbow: Athletes engaged in tennis and other racket sports are prone to tennis elbow. A person can also develop tennis elbow due to repetitive forearm use in professions like painting, plumbing, and carpentry. It is marked by pain on the outside of the elbow.
• Golfer's Elbow: A golfer's elbow causes pain in the inner elbow that can spread to the wrist and forearms. It is a form of tendinitis that affects golfers and people who use their wrists or clench their fingers repeatedly. 
• Little League Elbow: Little league elbow is a growth plate injury caused by repetitive throwing motion in young athletes. It is a common injury among pitchers and is marked by pain in the inner elbow.
• Ulnar Collateral Ligament Injury: Repeated throwing can also tear the ulnar collateral ligament, which can cause pain and decrease throwing effectiveness. 

Knee Injuries

The knee is another body joint that is susceptible to sports injuries. Common ones include – 

• Runner's Knee: The runner's knee, also known as the jumper's knee, causes pain or tenderness near or under the patella (kneecap). It is common in runners, hikers, and cyclists.
• Fractures: Fractures can occur in any bone around the knee, with the kneecap being the most common site. They usually result from a bad fall or a hard impact on the knee.
• Dislocation: A substantial impact on the knee forces the patella out of its channel in the thigh bone, leading to dislocation. 
• Torn Ligaments: Ligament tears can occur when the knee is over-extended or twisted. Anterior cruciate ligament (ACL) tears are prevalent in athletes and often happen when a person changes direction suddenly or lands from a jump.
• Meniscus Tear: A meniscal tear can occur when the knee experiences an awkward twist or pivot, leading to a tear in the meniscal cartilage, which serves as a shock absorber in the knee. This type of tear is commonly associated with a knee sprain.
• Tendon Tear: Tendon tears are common in mid-aged people who regularly participate in running and jumping sports. They often occur due to forceful landings or awkward jumps.

Leg Injuries

Injuries such as shin splints, groin pull, and hamstring strain are a few common leg injuries.

• Groin Pull: Quick movements of the inner thigh muscles often cause a strain, ultimately leading to a groin pull. Sportspersons associated with soccer, baseball, hockey, and football are at risk of having groin pull. 
• Hamstring Strain: Hamstrings are the muscles at the back of the thighs. Running and jumping can strain these muscles. Soccer, basketball, and football are common sports where a person can have hamstring injuries.
• Shin Splints: Muscles, tendons, and bone tissue around the tibia can become inflamed. It causes severe pain, which is known as a shin splint. Runners are at a higher risk of having shin splints. 

Ankle Injuries

Ankles are also susceptible to sports-related injuries, with sprain and Achilles tendonitis being the most common ones.

• Ankle Sprain: An ankle sprain can occur when you twist, roll, or turn your ankle in a problematic way, stretching or tearing the ligaments in the joint. It can happen while walking on an uneven surface or when you land awkwardly while jumping or pivoting. Players involved in pivoting sports such as volleyball and basketball are at a higher risk of spraining their ankles.  
• Achilles Tendonitis: The Achilles is the largest tendon connecting the calf muscles to the heel. It helps you walk, run, stand, and climb stairs. Achilles tendonitis results from a tear, stretch, or irritation of the Achilles tendon. It is a chronic overuse type of sports injury, and the pain is higher in the morning. 

What are the Symptoms of Sports Injuries?

Sports injuries can have a variety of symptoms, depending on the type of injury and its severity. Chronic injuries show symptoms gradually, whereas acute injuries have a quick onset of symptoms. Some of the common signs of sports injuries are – 

• Pain and swelling
• Stiffness and redness
• Instability
• Weakness
• Numbness and tingling
• Confusion and headache
• Decreased range of motion
• Bruising and tenderness
• Clicking, popping, or cracking sound
• Inability to carry weight on the injured body part

What are the Treatment Options for Sports-Related Injuries?

Advanced orthopedic hospitals can handle complex trauma cases, including sports injuries. These hospitals provide the latest technologies for managing injuries resulting from sports and other activities. Some of the standard treatment modalities used for sports injuries are –

The RICE Method

The RICE method is your first line of defense for minor injuries like sprains and strains. RICE stands for:

• Rest: Avoid putting weight on the affected body part for a few days. It allows your body to focus on healing. Depending on the injury, you might need crutches or a sling.
• Ice: Apply ice packs at the place of injury for at least 15-20 minutes several times daily. Wrap the ice pack in a handkerchief or towel to prevent skin irritation. Icing helps reduce inflammation and pain.
• Compression: Gently use an elastic bandage to support the injured area. It helps minimize swelling and promote healing. Ensure the bandage is snug but not so tight that it cuts off circulation.
• Elevation: Whenever possible, prop up the injured body part above the level of your heart. It helps reduce swelling and fluid buildup.

Once the initial inflammation subsides, your doctor might recommend further treatments to promote healing and improve function.

• Physical Therapy: A physical therapist, sometimes along with an occupational therapist, will design an individualized exercise program to strengthen the injured area, improve flexibility, and restore range of motion. The program helps prevent future injuries and safely get you back to your sport.
• Immobilization: In some cases, you might need a cast, splint, or brace to immobilize the injured area and allow for proper healing. Immobilization is especially common for fractures or severe sprains.
• Medication: Over-the-counter medicines like ibuprofen or acetaminophen can help manage pain and inflammation. In a few cases, your doctor might prescribe stronger medications.

Treatment of Major Injuries

For severe injuries like ligament tears or fractures, the doctors recommend more advanced treatments. These include –

• Corticosteroid Injections: These injections can reduce inflammation in the injured joint, especially if pain persists despite other treatments.
• Surgery: In some cases, surgery might be necessary to repair a torn ligament, tendon, or cartilage. Surgical repair is typically followed by extensive physical therapy.

How Can You Prevent Sports Injuries?

Playing sports is a fantastic way of staying active, having fun, and challenging yourself. But with all that exertion comes the risk of injury. The relieving news is that many sports injuries are preventable! Following some key strategies can significantly reduce your chances of getting sidelined.

Develop a Well-rounded Fitness Plan

• A strong fitness plan that includes cardio, strength training, and flexibility exercises is crucial for injury prevention. 
• Try to complete at least 75 minutes of vigorous cardio or 150 minutes of moderate-intensity cardio each week. 
• Don't forget strength training that works for all major muscle groups at least twice a week, plus daily flexibility exercises. 

Focus on Proper Technique 

• Mastering the proper technique for your sport is crucial. It helps ensure you use the right muscles and move your body efficiently. 
• Many sports injuries occur due to improper technique. Consider seeking guidance from a coach or qualified trainer to learn the fundamentals and refine your skills.

Warm-Up and Cool-Down

• Never underestimate the importance of a dynamic warm-up before your workout or game and a cool-down afterward. 
• A warm-up prepares your body for activity or sports by increasing blood flow, loosening muscles, and improving joint mobility. 
• Aim for 5-10 minutes of stretches and light cardio. 
• A cool-down helps your body gradually return to its resting state and can help prevent muscle soreness. Static stretches are ideal for your cool-down routine.

Listen to Your Body

• Pushing yourself too hard is a recipe for injury. Pay attention to your body's signals. 
• If you experience pain, don't ignore it. Take a break, modify your activity, or seek necessary medical attention.

Stay Hydrated

• Dehydration leads to decreased performance, muscle cramps, and fatigue, all of which increase your risk of injury. 
• Drink plenty of water (over 2 liters) throughout the day, especially before, during, and after exercise.

Other Prevention Tips

• Get enough sleep. Your body needs adequate rest and 7-8 hours of sleep per night to recover from exertion and repair tissues.
• Wear proper equipment. It is essential to use the right equipment for your sport. This includes properly fitted shoes, protective gear like helmets or pads (depending on the sport), and appropriate clothing based on weather conditions.
• Don't neglect rest and recovery. Schedule rest days into your training routine. Consider activities like yoga or light swimming on rest days to promote recovery.
• Balance training. Good balance helps prevent falls and other injuries. Include balance exercises like single-leg squats or wobble boards in your routine.
• Plyometrics are exercises that involve explosive movements and help improve power and agility. Plyometrics can be beneficial for specific sports but consult with a sports trainer or coach to ensure you're performing them safely and using the proper technique.
• Engaging in different cross-training activities helps prevent overuse injuries and keeps your workouts interesting. Consider activities like swimming, cycling, or yoga to complement your primary sport.

When to Visit a Doctor?

Even though minor sports injuries can be managed at home, there are few instances when seeking advice from medical experts becomes necessary.

Orthopedic doctors manage sports-related injuries. Highly specialized hospitals use a multidisciplinary approach to treating sports injuries. The healthcare team at these hospitals consists of orthopedic surgeons, physical therapists, occupational therapists, and sports medicine specialists. 

You should visit an orthopedic doctor if –

• There is extensive swelling in the affected area
• You are experiencing excruciating pain
• There is extreme bruising, bleeding, or tenderness
• You are unable to use the injured body part
• There is a significant reduction in the range of motion 
• You don't feel any improvement after 24 to 36 hours of RICE
• You have had a previous injury to the same joint

What Questions Should You Ask Your Healthcare Professional?

• Will the injured area completely regain its pre-injury strength?
• How can I determine the appropriate ice or heat application to an injury?
• Is there an increased likelihood of re-injury to the same area?
• What is the estimated duration until I resume normal activities?
• What is the anticipated timeframe for returning to sports or exercise?
• Is there an elevated risk of developing arthritis?
• Can a support brace effectively prevent further injury?
• Is consultation with a sports medicine specialist advisable?
• What are the advantages of receiving physical therapy for the injury?

Takeaway

Sports are a fantastic way to challenge yourself, have fun, and stay active. But with all that exertion comes the risk of injury. The good news is that following the tips in this guide can significantly reduce your chances of getting sidelined. Remember, prevention is key! Make proper warm-up, cool-down, and stretching routines a habit. Listen to your body, prioritize rest and recovery, and don't hesitate to seek professional help when needed. With a bit of preparation and awareness, you can keep yourself in the game and enjoy the many benefits of sports