How to Deal with Sports Injuries?

How to Deal with Sports Injuries

Physical activity is an important aspect to maintain overall health this day. However, injuries
are quite common in sports and certain precautions should be taken to minimise the risk of
sports injuries. Our challenge is to keep up to date with the latest research and put them to
work for you. How we treated you last year could vary greatly to how we treat you this year.
Lets us see the most common Sports Injuries and how to prevent them.

Shoulder Injury
It is a most common sports injury that involves overhead movement. These problems are
generally due to overuse, which loosens the group of tendons and muscles that surround
the shoulder. This cause pain, weakness, and slipping.
Prevention
Strengthening the muscles through weight training
Treatment
Range of motion exercises to strengthen the area
Physical therapy followed by rehabilitation exercises

Lower Back Strain
Almost all sports participants experience this injury at some points, usually from twisting,
lifting a heavy weight or doing unpractised sports activity. They primarily occur due to weak
or tense muscles, causing a pull or tear of the fibers and tendons, leading to a backache.
Prevention:
Use exercise ball to strengthen lower back, hamstring and abdominal muscles and support
the back
Warm up before practice

Ankle Sprain
It occurs when the foot turns inward and this stretches or tears the ligaments on the outside
of the ankle. They are almost inevitable in sports that involve jumping, running and turning
quickly.
Prevention
Exercise regularly to prevent loss of flexibility and strength
Wear ankle brace

Neck strain and pain
Usually occurs on one side of the neck, as it may slightly be pulled causing pain when
turning the head. neck muscles may tighten up and stiffen after a long period in an awkward
a position such as in a mountain bike riding

Prevention
Stretches and strengthening exercises of neck

Tennis elbow:
Tennis elbow is a condition in which the outer part of the elbow becomes sore and tender.
The forearm muscles and tendons become damaged from overuse, repetitive movements, and
from playing sports such as tennis. This leads to pain and tenderness on the elbow.
Prevention
Proper body position technique during swinging
Forearm Strengthening exercises such as squeezing a soft rubber ball
Wear tennis elbow band.

Running Knee
It occurs when overuse leads to irritation of the tendon below the kneecap or when the
region underneath it is worn or affected with arthritis. On occasion, fluid will build up and
cause swelling and pain in the knee.
Prevention Strengthen the quadriceps muscle which hooks into the kneecap and helps align
it into the center of the groove

Shin Splint
They are a common injury affecting athletes who engage in running sports or overuse like
jumping and running on a hard surface during more strenuous training program causing pain
in the muscles around the shin bones
Prevention:
Start exercising slowly
Wear athletic shoes

Muscle Pull
It can happen in almost any muscle in the body from strain, overuse, and fatigue or due to
fall. It happens when a sudden, severe force is applied to the muscle and the fibers are
stretched beyond their capacity
Stretch before and after exercise
Work on muscles regularly
Avoid workout when fatigued

Conclusion
Not only when your physio diagnoses your sports injury and gives you the " peace of mind".
You could be suffering needlessly from a sports injury. Please use our expert advice to guide
you to come out of pain and quick recovery.
If you have any questions regarding your sports injury (or any other condition), please
contact us to discuss. You will find our friendly staff happy to guide you in the right
direction.