Sports injuries occur when playing indoor or outdoor sports or while exercising. Sports injuries can result from accidents, inadequate training, improper use of protective devices, or insufficient stretching or warm-up exercises. The most common sports injuries are sprains and strains, fractures, and dislocations.
The most common treatment recommended for injury is rest, ice, compression and elevation (RICE).
- Rest: Avoid activities that may cause injury
- Ice: Ice packs can be applied to the injured area which will help to diminish swelling and pain. Ice should be applied over a damped towel to the affected area for 10-15 minutes several times a day for several days. Never place ice directly over the skin
- Compression: Compression of the injured area helps to reduce swelling. Elastic wraps, air casts, and splints can accomplish this
- Elevation: Elevate the injured part above heart level to reduce swelling and pain.
Some of the measures that are followed to prevent sports related injuries include:
- Follow an exercise program to strengthen the muscles.
- Gradually increase your exercise level and avoid overdoing the exercise.
- Ensure that you wear properly-fitted protective gears mainly proper sports shoes well cushioned and well supported shoes before practicing any sports activity which will help to reduce the chances of injury.
- Make sure that you follow warm up and cool down exercises before and after sports activity. Exercises will help to stretch the muscles, increase flexibility, and reduce soft tissue injuries.
- Maintain a healthy diet which will nourish the muscles.
- Avoid playing when you are injured or tired. Take a break for sometime after playing.
- Ensure that you are physically fit to play the sport.
Sprain & Strains
Knee sprain is a common injury that occurs from overstretching of the ligaments that support the knee joint. A knee sprain occurs when the knee ligaments are twisted or turned beyond its normal range causing the ligaments to tear.
Meniscus tear is the commonest knee injury in athletes, especially those involved in contact sports. A suddenly bend or twist in your knee cause the meniscus to tear. This is a traumatic meniscus tear. Elderly people are more prone to degenerative meniscal tears as the cartilage wears out and weakens with age. The two wedge-shape cartilage pieces present between the thighbone and the shinbone are called meniscus. They stabilize the knee joint and act as “shock absorbers”.
The anterior cruciate ligament, or ACL, is one of the major ligaments of the knee that is located in the middle of the knee and runs from the femur (thigh bone) to the tibia (shin bone). It prevents the tibia from sliding out in front of the femur. Together with posterior cruciate ligament (PCL) it provides rotational stability to the knee.
A bone fracture is a medical condition in which a bone is broken. It is a break in the continuity of the bone. While many fractures are the result of high force impact or stress, bone fracture can also occur as a result of certain medical conditions that weaken the bones, such as osteoporosis.