What reduces depression, helps you lose weight, and helps you live a longer life? The miracle drug exercise.
Sport is so effective at improving our lives that doctors have started prescribing it to their patients.
There are few downsides to physical activity. However, sometimes we can end up with sports injuries when we indulge too much in our favorite exercise.
Whether you are a casual runner or a committed gym enthusiast, there is a chance you may eventually suffer from pain caused by your sport of choice.
This article will examine the three most common sports injuries and how you can avoid them.
1) Knee Injuries
Knee injuries account for about 40 percent of sports injuries. The knee is a complex joint, and we put it through a lot: jumping, pivoting, bending, extending, and supporting heavy weights.
One of the most common knee injuries is patellofemoral pain syndrome, also known as runner’s knee. However, it affects people in various sports and leads to dull pain in the front of the knee.
It is caused by overuse, muscle weaknesses, or direct trauma to the kneecap.
You can avoid patellofemoral pain syndrome by:
- Proper warm-up before exercise
- Stretching to boost flexibility
- Slowly increasing exercise intensity
- Strengthening quadriceps and hip abductor muscles
- Losing weight if needed
The best way to manage runner’s knee is rest and anti-inflammatory medication. If the pain does not resolve, a sports injury specialist may recommend additional treatment options.
Other common knee injuries include:
- Torn ligaments
- Torn meniscus
- Dislocation
- Fracture
Gender and age can also increase susceptibility to knee injuries.
2) Shoulder Injuries
One of the most common shoulder injuries is a rotator cuff injury. The rotator cuff is a group of tendons and muscles that keep the shoulder joint stable.
When injured, it can lead to deep shoulder pain that disrupts sleep and interferes with daily activities. These injuries are often caused by repetitive motions but may also result from a single incident such as a fall or accident.
Common sports associated with rotator cuff injuries include:
- Swimming
- Tennis
- Golf
- Baseball, football, and volleyball
You can reduce your risk by strengthening shoulder muscles and avoiding repetitive strain. Improving posture and avoiding sleeping on the affected shoulder can also help.
Other common shoulder injuries include impingement and shoulder instability.
3) Hip Injuries
Aside from the knee, the hip and surrounding muscles are also prone to injury.
Sudden directional changes or twisting movements can cause a groin strain, which affects the inner thigh muscles. Mild strains may heal within a couple of weeks, while more severe injuries can require months of recovery.
To reduce the risk of groin strain, stretch the adductor muscles before activity and strengthen them regularly to support hip stability and mobility.
Other sports-related hip injuries include sports hernia and hip bursitis.
Sports Injury Rehabilitation
It can be discouraging to experience an injury that limits your ability to stay active. Many sports injuries can be prevented with proper warm-up routines and strength training, but injuries can still occur.
Contact us for sports injury rehabilitation and treatment to help you recover safely and return to the activities you enjoy.
