5 common sports injuries you can avoid

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Almost always, a sports injury means you did something wrong. And it can almost always be prevented.

1. "Runner's knee"

What it is: friction syndrome of the iliotibial tract. The iliotibial tract runs along the outside of the thigh above the knee. The first symptom will be pain on the outside of the joint during exercise, and soon the knee will begin to ache with normal walking.

How to earn: running in stiff shoes, overestimating your strength, doing wrong exercises when warming up. From the name it is clear that this injury occurs most often in runners, but cyclists, football players and basketball players are also at risk.

How to prevent:

• Wear specific shoes for each type of workout.
• Follow your exercise technique. If you do not know how to do it correctly, contact your coach.
• Increase the load gradually.

2. Inflammation of the Achilles tendon

What it is: the disease occurs due to overstrain of the calf muscles. Such an injury takes a long time to heal, and without treatment it can lead to tendon rupture.

How to earn: start a warm-up before training not with light gymnastics, but with a run on the track or jumping rope. The Achilles tendon can be damaged in any sport that involves active running and jumping.

How to prevent:

• Warm your ankle well with gentle rotations and stretches.
• Exercise in the right shoes.
• Train the hip flexors to do some of the work of the tendon. The hip flexors are a muscle group that includes the iliac and psoas muscles, as well as the sartorius and rectus femoris muscles.

3. Epicondylitis

What it is: inflammation of the tendon group around the elbow. Because of them, the elbow hurts and loses its mobility. This injury is also called "goalkeeper's elbow" or "tennis elbow".

How to earn: repeat the same elbow movements in a state of tension. Elbows can be overworked not only by goalkeepers, tennis players and other athletes, but also, for example, artists or gardeners.

How to prevent:

• Play sports and creativity using both hands. Even if one is the leader.
• Take breaks in your workouts to give your ligaments a break.
• At the first sign of pain, consult a doctor who will help you choose anti-inflammatory drugs. You may need to adjust the training program and give your arm a rest.

4. Dislocation of the shoulder

What it is: most often these are cases when the head of the humerus is displaced and leaves the joint. It looks and hurts terribly. Getting a shoulder sprain is not so scary, but also unpleasant. It can be diagnosed by soreness, redness, and swelling of the shoulder.

How to earn: make too sharp movements with your hands. According to Fox News Top 10 Sports Injuries, 20% of injuries in sports are associated with the shoulders, and most of them occur when a person begins to exercise too abruptly. For example, he skips several months of training, and then tries to follow the same program as always. Sprains and subluxations are most common in martial arts and gymnastics training. And you can get a sprain on any simulator in the gym, in the pool or on the yard volleyball court.

How to prevent this:

• Start exercising gradually.
• After a break in training, switch to a lighter program.
• Do not wave your arms just like that - follow the technique of movements.

5. Sprained ankle

What it is: stretching the ligaments in the ankle joint up to their complete rupture.

How to earn: as you wish. Any precarious situation can What Is an Ankle Sprain? lead to the fact that you stumble and your leg tucked. This can cause serious injury, especially if you had a barbell in your hands at the time.

How to prevent this:

• Remember that stability is the main thing in any exercise. If you are lifting dumbbells or doing lunges, your feet should be straight.
• Start going to yoga, where they will teach you how to keep balance and help make the ligaments more flexible.

What to do to avoid injury in any sport

Injury prevention is very simple. Perhaps that is why everyone is hammering at her. But the next time you decide to skip this boring workout, think about how much fun it will be for you in line at the emergency room. To avoid getting there, follow a few simple rules. Here's what to do for whatever sport you play:

1. Warm up. Even before morning exercises, you need to at least stretch.
2. Increase the load gradually. Don't chase the result right away. Yes, everyone will see how much weight you have taken. But how you will be twisted tomorrow - only a doctor who is not interested in your record will see.
3. Strengthen ligaments and joints, for example with nutritional supplements. We're not talking about bodybuilding right now, but about vitamin and mineral supplements such as JustNative. They are needed to make up for the deficiency of nutrients that we do not receive from food. It is difficult to create an ideal diet without a nutritionist, so it is easier to buy a special complex for athletes and help your ligaments and joints withstand sports stress.