Wednesday, 12 April 2017

Dealing with Sports Injuries

With people getting into fitness in a big way, sports injuries have gotten more common. Some injuries that occur often are:
  • Shin splints
  • Knee injuries
  • Groin pulls
  • Hamstring injury
  • Shoulder and neck strains
  • Ankle sprains
What causes sports injuries?
Apart from fractures which are injuries to the bone, injuries occur to ligaments and tendons.

Ligaments injuries
Ligaments are the elastic bundle of tissues connecting bones and they stretch and retract when the joints bend. Too much strain on them can tear or snap them, leading to many knee and ankle injuries.

Tendon injuries Muscle fibres, also called tendons are bundles of tissues which attach muscle to bone. When they are stretched too much they can twist and tear.

Treating common sports injuries

If the injury is mild, the most useful treatment is the RICE treatment.
- Rest
- Ice
- Compression
- Elevation

When you feel pain or there is swelling after a particularly strenuous work out or game, using the RICE treatment and resting the area can alleviate pain.

When to see a doctor
If the pain has not subsided in a day or two
If the pain increases
If the swelling doesn’t come down
If unable to move the limb

Preventing sports injuries
  • Make sure that you warm up well before starting the activity (Warming up increases blood flow)
  • Increase the activity at a gradual pace (Don’t do a 100 squats on Day 1-your body isn’t ready for it)
  • Stop when you know you are straining your body
  • Use protective gear like helmets, knee and ankle guards etc.
  • Cool down after a game (Your stretched muscles need it)
  • Don’t play when you are injured
By being careful, you can ensure that you can do sports activities longer and with less chance of injury.


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