Simply put, sports injuries are injuries that happen during sport, exercise, or physical activities. Everyone is at risk of experiencing a sports injury, whether you play sports professionally or just for fun. Thus, it is important to get informed about sports injuries to keep yourself protected. Nothing to worry about because we are ready to share everything that you need to know with regard. You will be able to find out many things about sports injuries in this article. Such as common sports injuries, causes, methods of prevention, and methods of remedy. So, why wait? Keep reading to learn about them.
What Sports Has the Most Injuries?
In 2019, according to the National Safety Council (NSC) bicycling accounted for around 417,000 injuries. Followed by basketball with 404,000 injuries, and football with 292,000 injuries.
What Are Common Sports Injuries?
Sprains, strains and fractures are by far the most common injury forms of sports injuries.
What Are the Top 10 Sports Injuries?
In this article, we are going to discuss 10 common sports injuries as follows.
- Ankle Sprain
- Shin Splints
- Knee Injury
- Hip Bursitis
- Groin Pull
- Full Fracture
- Stress Fracture
- Tennis Elbow
- Back Injuries / Back Pain
- Concussion
Let’s get to know about each of them, starting with Ankle Sprain.
1. Ankle Sprain
A sprain results from overstretching or tearing the ligaments. The tight, stretchy bands that help secure your ankle are the ligaments. They keep together the bones of your ankle but allow some movement. You can get a sprain when there is too much movement when the ligaments that secure the joint become overstretched.
Causes for Sports Injuries – Ankle Sprain
When playing sports or doing daily activities, ankle sprains may occur. Often ankle sprains occur when the ligaments on the outside of the ankle are strained due to a sudden inward and downward movement of the foot. Walking improperly or stepping in a way that twists or rolls the foot will result in the ligaments on the sides of the ankle to stretch or tear. This will lead to an ankle sprain. In particular, this is true for games where there is a lot of jumping or a chance to step on someone’s foot. The pain they cause and the sprains can vary from mild to extreme.
Prevention for Sports Injuries – Ankle Sprain
Before any activity, make sure to stretch and warm up in order to avoid ankle sprains. Don’t forget to do exercises to boost your strength and performance, even in the offseason. In addition, use tape or braces for additional support. Wearing the best shoes for your sport and ensuring that they fit properly will also reduce the chance of getting an ankle sprain.
When you play sports, the type of shoes you wear will have a great effect on your game. That’s why there are many types of shoes on the athletic footwear market, which suits the game requirements and specifications. Whether it’s hiking shoes, football boots, hockey shoes, skate boots, baseball shoes, rugby shoes, or basketball shoes, they all have a wide variety of features that make it easier and more useful to their specific activity. Furthermore, these categories can split into groups according to their function. For example, running shoes have different types, such as long-distance running shoes, cushioned shoes, beginners’ running shoes, etc.
Flexibility, endurance, and good coordination can help avoid the occurrence of ankle sprains. If you do not have such features, your doctor might recommend you tape your ankle or wear an ankle brace while exercising. We have mentioned the 3 best ankle braces on the market.
- Zenith Ankle Brace
- Bodyprox Ankle Support Brace
- PowerLix Ankle Brace Compression Support Sleeve
Keep scrolling to find them in detail.
Zenith Ankle Brace
Zenith has manufactured this from nylon and neoprene of the highest quality, to offer the best possible support and breathability to its users. It has been shown that pain caused by sprains, tendonitis, and other bad injuries is reduced or eliminated by this ankle brace. This brace is designed to prevent and heal injuries linked to sports including volleyball, baseball, cycling, boxing, running, soccer, etc. In comparison to an ankle sleeve, this brace can be adjusted to adapt to the level of support you are looking for. The lace-up front and straps make it easy to adjust the tightness. This also features double-stitched seams that make it more durable.
Bodyprox Ankle Support Brace
The Bodyprox Ankle Support Brace consists of high-quality neoprene material that gives you the ideal compression in places where it is most needed. The neoprene material is also breathable and retains heat and avoids skin irritation. It lets you play and run safely while reducing the risk of injury to the ankle. To keep your foot fresh, it is specifically perforated. It also helps alleviate pain and gives plantar fasciitis-related comfort. The construction of the open heel enables a wide range of mobility during activity and still protects the tendons and joints of the ankle. Ideal for sports indoors and outdoors that require pressure on the ankles during exercise.
PowerLix Ankle Brace Compression Support Sleeve
The pressure is applied to the ankle joint through PowerLix ankle braces. It offers great relief from a range of conditions, including plantar fasciitis, sprains, and swelling. You will cope with any practices with these sleeves while ensuring you are a step forward in the prevention of injury. This support for ankles suits well in all sports, including baseball, basketball, football, golf, hiking, cycling, tennis, and volleyball, etc. With the best efficiency and complete bearing motion, you will be able to experience outstanding ankle support.
Treatment for Sports Injuries – Ankle Sprain
Typically, a minor ankle sprain is treated with RICE — rest, ice, compression. Pressure and swelling can be alleviated by nonsteroidal anti-inflammatory drugs (NSAIDs). In order to promote healing, serious sprains can require a brace or cast for several weeks. Most of the time ankle sprain could clear up on its own. But, it may take about 2 to 12 weeks to heal completely. However, if your pain is irritating, particularly when you put weight on your injured ankle, seeing your doctor is a smart option. An athlete who had an ankle sprain seems to be more likely to injure it 6-12 months after the injury.
2. Shin Splints
On the insides of the lower leg, if you are feeling throbbing, aching, or stabbing pain – then you may have got shin splints! You could hear a doctor term it the syndrome of medial tibial stress.
Stress on the shinbone or the connective tissues that link muscles to the bones is the reason for you to have a shin splint. Pain happens when there is inflammation of the muscles and tendons around the larger of the two lower leg bones – the tibia.
Causes for Sports Injuries – Shin Splints
Runners may often experience this injury due to flat feet. That means the effect of a step that causes the foot’s arch to collapse. Also, this might happen owing to the use of shoes that do not fit properly or offer sufficient support. You can reduce the risk by using proper running shoes on the athletic footwear market such as long-distance running shoes, cushioned shoes, beginners’ running shoes, etc., and by following the running techniques. Workout without warm-up or cool-down stretches is also a reason for shin splints.
Treatment for Sports Injuries – Shin Splints
You can alleviate shin splints by stretching, relaxing, and applying ice. Pain and swelling can be minimized by nonsteroidal anti-inflammatory drugs (NSAIDs). It can also help prevent swelling by bandaging the area. Shin splints also heal on their own but if you expect to get a detailed medical examination see a doctor.
3. Knee Injury
A sports injury may be any injury that interferes with how the knee joint moves. It can vary from an overstretch to a tear in the knee muscles or tissues.
What Are the Most Common Knee Injuries in Sports?
Fractures, dislocations, sprains, and ligament tears are among the most common knee injuries.
In the knee, there are four ligaments that are vulnerable to injury:
- Anterior Cruciate Ligament (ACL)
- Medial Collateral Ligament (MCL)
- Posterior Cruciate Ligament (PCL)
- Lateral Collateral Ligament (LCL)
Let’s discuss them one by one.
Anterior Cruciate Ligament (ACL)
The Anterior Cruciate Ligament (ACL) is the knee ligament that is damaged most often. This links the bone of the thigh to the shin bone. A torn ACL may result from a direct hit to the knee while landing the wrong way, changing direction, or stopping abruptly. Symptoms of a torn ACL include pain, swelling, and loss of range of motion. Walking can be hard to do. It is important to surgically repair a broken ACL, usually using a graft from another ligament in the patient’s own body. To regain the movement and endurance of the knee joint after surgery, extensive therapy is necessary. Some do not elect to have surgery, based on the patient’s age, health status, and preferred activity level. Braces and physical therapy may not cure the disease in that situation but may offer some relief.
Medial Collateral Ligament (MCL)
The upper leg bone (femur) is connected to the larger bone of the lower leg (tibia) by the medial collateral ligament (MCL). It is found on the knee’s inner side. When the knee joint is moved backward by making a wrong move or by getting a direct blow to the knee, the MCL is normally injured. The outcome of a torn MCL is pain, swelling, and joint instability. The injury is also treated with physical therapy, bracing, and ice. Surgery may be recommended if other tissues in the knee are damaged or if the torn MCL is extreme.
Posterior Cruciate Ligament (PCL)
The thigh bone is also connected to the shin bone in the knee by the Posterior Cruciate Ligament (PCL). Except in car accidents, they are rarely injured.
Lateral Collateral Ligament (LCL)
The thigh bone and the fibula are connected by the Lateral Collateral Ligament (LCL). A mild to moderate injury to the knee ligament can, in time, heal on its own. You should rest the knee in order to accelerate the healing. If it’s difficult to do so, stop putting a lot of weight on the knee. For a while, you might need to use crutches.
4. Hip Bursitis
There may be muscle strains or groin pulls as well as more severe problems for athletes who do a lot of running or sprinting. One of the most common hip conditions is bursitis.
Two major bursae are located in the hip area. The trochanteric bursa is the one present on the outside of the hip. The other is the ischial bursa that protects the tuberosity of the ischial, more generally known as the bones of the sits. Inflammation in either bursae should not be confused with the true joint pain of arthritis, contributing to weakness and pain around the hip joint.
Causes for Sports Injuries – Hip Bursitis
As a result of excessive use of the joint, the majority of hip injuries occur. For example, hip bursitis may occur due to excessive running, cycling, and similar activities. Hip pain that appears to be worse at night is caused by the injury. Getting up from a sitting position can trigger pain.
Treatment for Sports Injuries – Hip Bursitis
Hip bursitis treatment consists of avoiding symptom-producing activities and taking nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce discomfort and swelling. It can help to take the load off the inflamed joint by using a cane or other assistive device.
5. Groin Pull (AKA Adductor Strain, Groin Strain)
Groin injuries account for 2 – 5% of all sports injuries. Ice hockey, baseball, soccer, and football players have a great rate of risk for pulled groin muscle. The muscle of the inner thigh is sometimes called the groin. The muscles in the groin are positioned and used to help hold the legs together. As described above, sports that involve moving in a side-to-side motion have high cases of groin pulls.
Treatment for Sports Injuries – Groin Pull
With compression, ice, and plenty of rest, these injuries can take one to two weeks to heal. To prevent these injuries from being chronic and potentially career-limiting, early diagnosis and prompt treatment are crucial. Be sure to get checked out by a doctor if there is any swelling around the groin injury. Be careful not to return too easily to normal life, or you can trigger major problems. Through proper stretching, groin pulls can be minimized.
6. Full Fracture
In sport, fractures are prevalent, particularly in contact sports such as football and rugby. Fractured wrists, hands, collarbones, and bones in the ankles and feet are the most common to get injured.
Treatment for Sports Injuries – Full Fracture
Generally, treatment depends on the severity of the fracture. However, rest is widely accepted as the most effective type of therapy. Usually, ice is applied initially to the infected area which will help minimize swelling. To relieve discomfort and help reduce swelling, anti-inflammatory medicine, and pain relief may also be prescribed. The fractures of the bone may be disabled for a period of time in certain instances.
The realignment that may include the use of pins, wires, or nails may require more complicated fractures. These may help to repair the bone back in its original position. A course of physiotherapy will normally be prescribed after the healing process is almost complete. This will help to reinforce the area and increase stability and movement.
7. Stress Fracture
In sports that require repeated movements, stress fractures are very common. Long-distance runners, for example, frequently suffer from stress fractures in the foot.
Stress fractures may occur when activity increases, particularly very suddenly. In the lower legs and feet, the majority of stress fractures occur. Women are more vulnerable than men to stress fractures. Fractures of stress generate pain with movement.
Treatment for Sports Injuries – Stress Fracture
To allow a stress fracture to heal, rest is recommended. Stress fractures require a long rest period that can last up to 8 weeks, allowing the bone to heal and avoid further damage. A special shoe or brace also helps alleviate tension on the joint, which promotes healing. But until then, as advised by your doctor, remain off the affected limb until you are cleared to carry normal weight. Your doctor can also suggest applying ice packs to the injured area for 15 minutes every 3 hours as needed to reduce swelling and alleviate pain. Last, but not least, progress gradually from non-weight-bearing activities to your normal activities, such as swimming. Slowly resume running or other high-impact operations, slowly increasing time and distance.
Difference Between Fracture and Stress Fracture
Both are fractures in the bones that will cause pain and therefore will take some time for the bone to heal when considering full fracture vs. stress fracture. Yet, there are still several fundamental differences.
A complete fracture goes through the bone entirely, so it splits into two or more parts. It typically happens from a sudden impact like something falling on it, a bad twist of the foot, or landing from a leap. In some locations, a crush injury may break the bone, making surgery necessary to fix it with plates, pins, or wires. Dislocation and ligament damage may also be involved in a full fracture.
A stress fracture on the other hand only affects the outer bone layer’s surface. It is a fracture or fissure of the hairline in the hard outer tissue that is normally weakened by repetitive stress or bone trauma. This includes long-distance running, athletic practice and play, or other repetitive movements.
8. Tennis Elbow
First of all, to get a tennis elbow, you don’t have to play tennis. The tennis elbow is a severe weakening of the tendons binding the muscles of your forearm to your bones.
Causes for Sports Injuries – Tennis Elbow
It occurs when repeating certain movements and functioning your elbow way too hard. Hitting a backhand in tennis places some tension on the muscles of your forearm, which clench when you strike the ball. It puts more tension on the tendons that bind your forearm muscles to your elbow if your technique is off or if you hold the racquet too tightly. Tennis elbows may result from other racquet sports, such as squash or racquetball. Other than that, any movement that repeatedly strains the muscles around your elbow can cause tennis elbows.
Avoid Sports Injuries – Tennis Elbow
Pacing yourself is the only way to stop it. Take breaks, do other things, and, before playing, always warm-up and stretch.
9. Back Injuries / Back Pain
Injuries to any section of the spine, as well as to the soft tissue and fascia that contribute to the structure of the body, are common when engaging in any sport. An injury to the lower back or neck causes up to 20%of all injuries that occur in sports.
Causes for Sports Injuries – Back Injuries / Back Pain
As we said before, for almost any athletic activity, the back, and spinal column experience some degree of tension. This stress can develop over time into inflammation around the muscles of the vertebrae and back, often causing disc injuries and upper or lower back pain. A sudden jarring effect can also often cause an acute injury to the back. Back therapies, ranging from rest to physical therapy to surgery, differ greatly depending on the condition.
Avoid Sports Injuries – Back Injuries / Back Pain
Daily low-impact workouts, warmups, and even a healthy diet are the safest ways to reduce the risk of back pain and injury since they help to keep your back muscles strong and flexible.
10. Concussion
According to the Centers for Disease Control and Prevention (CDC), annually there are 1.7 to 3.8 million traumatic brain injuries in the United States. And, of which 10 percent are due to sports and recreational activities. The Brain Injury Research Institute reports that concussion affects 1.6 million to 3.8 million athletes annually.
A concussion is a traumatic brain injury (TBI) that takes place within the skull as the brain undergoes rapid acceleration. In both contact and non-contact sports, concussions often impact athletes and are considered to be severe brain injuries that traumatically cause mental status changes. But, there is an increased chance of concussions for people who compete in contact sports like football.
Causes for Sports Injuries – Concussion
Direct damage to the head, such as by falling, being struck, can cause concussions. To be specific, a concussion can result from shaking the brain inside the skull. If extreme, nerve fibers and neurons may be damaged by shearing. Headaches, lack of consciousness, memory loss, sleepiness, nausea, vomiting, etc. are the symptoms. Many people believe that concussions entail a loss of consciousness or passing out, but this is not accurate. Individuals with a concussion never lose consciousness in many cases. External symptoms of head trauma, such as bleeding, may also be absent in some cases.
Treatment for Sports Injuries – Concussion
To allow the brain to recover from a concussion requires rest, both physical and mental. It should be confined to reading, computer work, video games, and television before all symptoms have been overcome. This usually takes 7 to 10 days. But for weeks or months after the injury, some individuals may have symptoms.
You will slowly return to physical and mental activity once you are free of symptoms. Slowly returning to everyday activities is necessary because being symptom-free does not mean that the brain injury has healed completely. After a concussion, a detailed neurological evaluation is required to assess the extent of the injury. People suffering from concussions must be checked and approved by a doctor before resuming sports, especially young people whose brains are more fragile. A step-by-step procedure might be prescribed by your doctor.
How Often Do Sports Injuries Occur?
According to new statistics from the United States Department of Health and Human Services, an estimated 8.6 million sports injuries occur every year. An estimated 2 million injuries, 500,000 medical visits, and 30,000 hospitalizations are experienced each year by high school athletes.
Preventing Sports Injuries
Children are especially vulnerable to these types of injuries, but adults can also get them. Many sports injuries can be prevented or their effects can be reduced by studying the sport and ensuring that you or your child has effective support. Before beginning any form of physical activity, especially intense kinds of exercises or sports, always make sure to contact your healthcare provider.
Moreover, let’s talk about some ways to prevent sports injuries in detail.
1. Wear Proper Protective Equipment in Sports
One of the best ways to prevent sports injuries is to wear proper protective equipment. Parents should speak to coaches before the season starts so that they have enough time to better equip their children before the practice starts. Make sure that you are wearing proper protective equipment suitable for a particular sport, whether it’s American football or field hockey. Also, check to make sure the gear fits properly. Because if worn improperly, poorly fitted helmets, pads, and other equipment can do more harm than good.
2. Proper Warm-Up Before Playing
A key move in avoiding sports injuries is engaging in a proper warm-up before playing sports. The potential of muscles to contract and perform can be enhanced by stretching exercises, which also minimize the risk of injury. When you hit a point of muscle tension, each stretch should begin slowly. It should not be uncomfortable to stretch. Aim for each stretch to hold for up to 20 seconds.
For physical activity, training, and action, a decent warm-up helps prepare the muscles and joints. Research indicates that it is less probable that a warm muscle would be strained. A warm-up can consist of beginning slowly or gently stretching, depending on your level of activity.
3. Don’t Play Through the Pain, Ever!
For a reckless injury, this is a set-up. Pain is a warning from your body that something is wrong. You must definitely observe the warning signs that your body gives.
If you are passionate about a particular sport, we know that it’s tempting, even after an injury, to get right back into the game. Yet, it is a bad idea to play when you’re injured or before an injury has had a chance to heal completely. It’s also very likely that if you try to ignore the pain, you will make the injury worse. Therefore, take a break or pause the activity to determine the discomfort if you experience pain when engaging in a sport.
If you have been injured, be frank with coaches or other necessary parties. If required, see a doctor about your injuries and follow his or her advice on how and when to return to practice and play. It is possible to avoid or mitigate many sports injuries in this manner.
4. Use Proper Technique
Appropriate techniques are correlated with any sport. Because there are correct ways and wrong ways to do things in every sport. For example, there’s the right way to tackle an opponent in soccer in order to avoid a concussion. As well as learning how the bones and muscles function to help the operation, it is necessary to learn proper movement and body alignment. Either online or in a formal setting, seek guidance from personal training experts and coaches as well. You will make the bones, muscles, and connective tissue more durable and less vulnerable to injury through the application of proper exercise techniques.
5. Give Yourself a Break, If You Want to Prevent Sports Injuries!
A crucial aspect of recovery and improvement in performance is offering enough rest to your own body. Try to stop pushing yourself beyond your capabilities. It is advisable to take one or two days off from vigorous physical exercise every week. Keep in mind that neglecting to allow the body to relax and heal can cause fatigue and stress by making sports injuries more inevitable.
PRICE Method for Sports Injuries (Protection, Rest, Ice, Compression, Elevation)
Although a medical professional should immediately treat broken bones and serious sports injuries, less extreme sprains and strains can initially be supported by the PRICE system. PRICE method can help relieve swelling. And hopefully, avoid further damage by providing prompt treatment to what might seem like a minor sports injury.
So, if an acute sports injury has happened to you or someone you know, start care with the PRICE protocol:
- P – Protection
- R – Rest
- I – Ice
- C – Compression
- E – Elevation
Let’s discuss them in detail.
Protection
This is intended for further injury prevention. Safeguard the region affected by further damage. For example, with the use of crutches or a cane, an injured leg or foot can be covered by restricting or preventing weight-bearing. It can also be a means of protection to partly disable the wounded region by using a sling, splint, or brace.
Check out the following sling and splint preferred by the number of athletes out there.
- Rosenice Arm Sling
- Finger Splints: 3-Size Pack Made for Finger Knuckle Immobilization of Adults and Children Suffering Pain Sprains
- Custom SLR Medical Arm Sling with Split Strap Technology
Let’s check them out.
Rosenice Arm Sling
Adjustable Padded Shoulder Strap supports fractures of the elbow, humeral fractures, fractures of the hand, sprain of the finger, and so on. The shoulder strap is adjustable for a customized fit, comfortably padded to easily outline the body. For effortless one-handed changes, the strap slide buckle is forward-facing. To provide additional support to your arm, it has elastic thumb loops too. You can conveniently change the length with one hand with a front-facing micro adjuster. To allow optimum ventilation and keep you cool, the entire arm pouch features durable, knitted polyester mesh.
Finger Splints: 3-Size Pack Made for Finger Knuckle Immobilization of Adults and Children Suffering Pain Sprains
This one helps in quickly healing injured fingers. You got an injured finger? or you want to stimulate new nail growth? Then this finger splint helps phalangeal joints in place without bulky dressing so that the injured one can be pushed off. The soft inner pads will help your finger relax while your finger remains on the stainless steel. For the injured finger, the EVA pad and the holes make the item breathable and clean. The small size comes in handy for kits of any size, and the three units in a pack ideally suit adults and children alike.
Custom SLR Medical Arm Sling with Split Strap Technology
Your arm and shoulder will be fully supported and comfortable with the Custom SLR Arm Sling. This arm sling features a patent-pending split strap technology and cushioned neoprene padding that follows your shoulder and distributes weight evenly, offering unparalleled support. This one also features a special ergonomic design for comfort related to the shoulder. For someone who wants well-balanced, comfortable support during a sprain, fracture, or other injury rehabilitation, it is an ideal option.
Rest
To accommodate healing, rest is extremely necessary. Activities that stress the injured area to the point of discomfort or that can delay or prevent healing should be avoided by an individual. If you cannot put weight on your ankle or knee, using crutches or a walking stick can help. If you have injured your shoulder, a sling can help. Many experts in sports medicine use the term “relative rest,” implying rest that allows for healing. But it is not so strict that recovery is impaired or slowed. Even so, some movement is helpful. In order to speed healing, fundamental isometric contractions of the joints and muscles underlying an injury are proved to be helpful.
Ice
It refers to the use of cold medications to treat acute injuries, also known as cryotherapy. Ice is necessary for the purpose of minimizing and reducing swelling as well as reducing discomfort. Every two to three hours, add an ice pack to the affected area for 15-20 minutes. It will fit well with a bag of frozen peas, a hot and cold pack, or such like. Remember to cover the ice pack with a towel or heavy clothing so it doesn’t touch your skin directly and cause an ice burn. After you keep ice, the skin will become numb in 2 to 3 minutes and the ice bag will feel a lot more comfortable.
Following hot and cold packs are popular among most athletes.
- TheraPearl Color Changing Reusable Hot Cold Pack
- WellWear Hot/Cold Reusable Gel Bead Pack
- Rester’s Choice Cold Therapy Reusable Gel Pack
So why not check them out as well.
TheraPearl Color Changing Reusable Hot Cold Pack
TheraPearl’s latest TheraPearl Color Changing Hot + Cold Pack is a gentle ice pack for athletes with gel beads. The ColorSmart technology used in pearls switches colors visibly when they are warm or cold. To be precise, when warm, the pearls turn white and, when cold it turns purple. Not only for sports injuries like sprains and swelling, but this is also suitable for pre/post-workout, sore muscles, and more. The presence of a hot and cold gel pearl compresses and easily maintains the temperature for approximately 20 minutes as prescribed by doctors.
WellWear Hot/Cold Reusable Gel Bead Pack
If you need therapeutic cold or calming heat, this gel bead pack is the perfect option. It can be frozen for fast-acting cold therapy, and is fully microwave-safe for heat therapy! Even when frozen, the flexible gel beads in this hot/cold pack allow it to remain flexible. For a number of acute and chronic pain and injuries, including muscle pain, and swelling, this hot and cold pack comes in handy. Also, this hot and cold bead pack is reusable. Also, it comes with optimum value and durability, thanks to its strengthened, robust construction.
Rester’s Choice Cold Therapy Reusable Gel Pack
As the manufacturer guarantees, without any ointments or pills, this cold pack decreases aches and swelling. The Rester’s Choice gel ice bag helps many sports injuries including swelling. The ice pack becomes particularly cold after a few hours in the fridge. In fact, for the most relief and comfortable use, we suggest putting a cloth between your skin and the back and knee ice pad. To protect your injuries and discomfort without leaving spots untouched, this ice pack comes in an extra-large size of 13×21.5’.
Compression
Simply put, compression is the use of a compression wrap to apply an additional force to the damaged tissue, such as an elastic bandage. After icing, wrap the wounded region with an elastic bandage or compression sleeve to help avoid swelling.
Elevation
To help decrease the pooling of fluid in the wounded extreme point or joint, elevation is required. To prevent swelling, it is equally vital to keep the limb elevated for both upper and lower limb injuries. This can help to minimize swelling as well. Swelling control may help alleviate pain and can restrict the loss of movement range, potentially speeding up recovery time. Elevation to or above the level of the heart makes it easier to inject excess fluid back into the blood vessel system. This can help prevent more swelling from happening. So, if possible, make sure to keep the injured body part elevated above the level of your heart.
When to See Your Doctor for Sports Injury?
Make an appointment with your doctor or head to the emergency room if you think the injury is serious. A sign of a serious injury that needs clinical treatment may include the following symptoms:
- Severe pain
- Instability in a joint
- Breathing problems
- Dizziness
- Fever
- Significant deformities, such as big lumps or limbs bent at odd angles.
- Popping or crunching sounds when you move the injured area.
- Symptoms that don’t disappear following rest at home.
- Any condition that affects training or performance that has not been treated with a diagnosis.
- Any condition that could be a threat to other teammates or rivals.
How Do You Heal Sports Injuries Faster?
Finding immediate treatment is the first step in the recovery process. You can take a rest after that and allow your healing process to begin. It is essential to promote physical therapy when doing so and to take food supplements rich in essential nutrients for a fast recovery. To learn more about how to recover from a sports injury faster, read on.
1. Rest and Allow Healing After Sports Injuries
If you frequently use your body or the injured part after an injury, you may fail to recover soon, or never recover at all. Pain is a sign of an ongoing injury and should not be overlooked, even if it involves resting from everyday tasks or sports that are functional.
To allow full healing, it is almost always best to avoid moving the injured area with a splint or brace and rest it thoroughly. Going to continue to use the injured part of the body can make an acute injury worse and turn it into a serious one.
2. Physical Therapy
You can begin physical therapy until your injury is cured. This usually involves a series of exercises for motion. The goal is to raise the muscles back to a pre-injury state. The patient may be predisposed to further injury by a premature return to sport when joint motion is still not okay. Early movements of the joint to regain a full range of movement are important after the initial injury has stabilized. It is best to follow this workout routine under the guidance of a physician or physiotherapist. As they can ensure that the necessary standards are met. Incorrectly doing them can trigger a follow-on injury and prolong your recovery time.
3. Food and Supplements for Sports Injuries
There are certain facts you need to consider when planning your diet when you are suffering from a sport injury. The following briefs would guide you on it.
Protein Rich Food for Sports Injuries
After a sports injury, the affected body portion is often disabled or advised not to move. This normally contributes to a decrease in strength and muscle mass. The reason for filling up the muscle tissue in your body is protein. When you start to retrain your body, protein intake is particularly important as it can stimulate muscle growth. Eating the recommended amount of protein will minimize the risk of significant muscle mass loss. Specific guidance on necessary protein intake can be given by a doctor familiar with your recovery plan.
Protein-rich food includes meat, poultry, fish and seafood, eggs, dairy products, beans, tofu, peas, nuts, or seeds.
Fiber-Rich Food for Sports Injuries
Doctors usually advise that the injured body section should not be moved in order to recover from most injuries. It could, however, contribute to extra body fat in the process, if you’re not careful. That’s why it’s important to eat food that contains a lot of fiber. Eating a diet high in fiber is one way of reducing your calorie intake. Fiber-heavy foods will make you feel full and keep you from overeating and assist you in regulating your diet naturally.
Fiber-rich food includes fruits, vegetables, legumes, whole grains, nuts, seeds, potatoes with skin, peas, beans, and pulses.
Vitamin D and Calcium Rich Food for Sports Injuries
Calcium is an inherent element of the teeth and bones. It is also helpful in contractions of the muscles and nerve signaling. That’s why ensuring that you always get enough calcium is vital, not just when you recover from an injury. Vitamin D also plays an equally important role because it enables the body to consume the calcium found in the food that you eat. It plays a crucial role in healing from a bone fracture, along with calcium. In addition to improving on its own, vitamin D increases the body’s ability to consume and use calcium for recovery. And did you know that one of the best natural pain relief treatments is vitamin D?
Calcium-rich food includes fatty fish, leafy greens, broccoli, almonds, okra, and dairy products. And you can find Vitamin D in food like milk and other dairy products, orange juice, soymilk, and fortified cereals.
Omega-3 Fatty Acids for Sports Injuries
The first phase of wound healing, after an injury, often requires some inflammation. For proper healing, this inflammatory response is important. Omega-3 fatty acid foods can assist in managing this inflammation. By limiting omega-6 fats, you can also avoid excess or prolonged inflammation. Consuming too many omega-6 fats promotes inflammation, particularly if the consumption of omega-3 fats is low as well. In fact, omega-3 supplements can boost muscle protein generation, decrease muscle loss during immobilization, and encourage concussion recovery.
Food with omega-3 fatty acids includes fish, algae, walnuts, soybean oil, canola oil, flaxseeds, and chia seeds
Zinc Rich Food for Sports Injuries
Zinc is essential, like protein, in helping the body repair wounded tissue. Studies actually show that not having enough zinc from your diet will delay the healing of wounds. Zinc, including those essential for wound healing, tissue repair, and development, is a component of many enzymes and proteins. Be sure to stay away from zinc supplements, however. Although they are one of the easiest ways to add large quantities of zinc, the risk of copper deficiency may be increased by this. Contact an orthopedist if you’re unsure about how to reach this balance.
Zinc-rich food includes red meat, poultry, beans, nuts, certain types of seafood, whole grains, pulses, and dairy products
4. Do Not Hurry to Return to Play After Sports Injuries!
Many athletes want to return to the game they adore and enjoy. However, the smooth nature of the swelling and pain does not mean that the risk is over and that the muscles are back to full health. Keep in mind that your bones and muscles continue to grow and you cannot cope with the same stress. So you need to take time away from your sport. The reality is that an untimely return can postpone your recovery. Before attempting a comeback, it is important that you check and discuss with your medical team.
Sports Injuries | Conclusion
Preventing common sports injuries is often beyond our ability, but most of the time sports injuries are also preventable. We know that getting hurt isn’t the best thing that can happen to an athlete. But, you can come back to play in no time if you remain hopeful and maintain a positive mental attitude. As Gabby Douglas says, “The hard days are the best because that’s where champions are made!”
