What reduces depression, helps you lose weight, and 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. It 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 increase intensity
- Strengthen quadriceps and hip abductor muscles
- Lose weight if needed
The best way to manage runner’s knee is to rest it and take anti-inflammatory medication. If the pain does not go away, a sports injury specialist will suggest other forms of treatment.
Other common knee injuries are:
- Torn ligaments
- Torn meniscus
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 joint of the shoulder in place.
When injured, it leads to deep shoulder pain that can disturb sleep and make it difficult to carry out daily activities. It is caused by repetitive motions that inflame the tendons. However, a single incident like a fall or accident can also hurt the rotator cuff.
Common sports that can lead to rotator cuff injuries are:
- Baseball, football, and volleyball
You can avoid a rotator cuff injury by strengthening your shoulder muscles and trying to avoid repetitive movements.
Avoid sleeping on your side or shoulder. You can also work on improving your posture.
Other common shoulder injuries are impingement or shoulder instability.
3) Hip Injuries
Aside from the knee, the other parts of our leg and hip are also prone to injuries.
Sudden movements in one direction or the other, or twisting, can cause a strained groin. This is an injury to the inner muscles of the thigh. A slight strain can leave you out of action for a week or two.
However, a more severe groin pull can require months of recovery.
To avoid groin strain, stretch your adductor muscle before activity. You should also work to strengthen this muscle which is essential for strong hips and mobility.
Other sports-related hip injuries include sports hernia and hip bursitis.
Sports Injury Rehabilitation
It can be disheartening to find yourself with an acute or chronic injury that prevents you from being active. You can avoid most sports injuries with the right warm-up routine and time in the gym to strengthen your muscles.
Nevertheless, it is hard to prevent sports-related injuries forever.
Contact us for sports injury rehabilitation and treatment.