Sports Injuries

Sports injuries are commonly caused by overuse, direct impact, or the application of force that is greater than the body part can structurally withstand. An injury that happens suddenly, such as a sprained ankle caused by an awkward footfall, is known as an acute injury. Chronic injuries are caused by overusing the same muscle groups or joints. Poor technique and structural abnormalities can also contribute to the development of chronic injuries. Medical investigation of any sports injury is important, because you may be hurt more severely than you think. For example, what seems like an ankle sprain may actually be a bone fracture.

Common types of sports injuries

Some of the more common sports injuries include:

Ankle sprain symptoms include pain, swelling and stiffness. Bruises a blow can cause small bleeds into the skin. Concussion mild reversible brain injury from a blow to the head, which may be associated with loss of consciousness. Symptoms include headache, dizziness and short term memory loss. Cuts and abrasions are usually caused by falls. The knees and hands are particularly prone. Dehydration losing too much fluid can lead to heat exhaustion and heat stroke. Dental damage a blow to the jaw can crack, break or dislodge teeth. Groin strain symptoms include pain and swelling. Hamstring strain symptoms include pain, swelling and bruising. Knee joint injuries symptoms include pain, swelling and stiffness. The ligaments, tendons or cartilage can be affected. Nose injuries either blood nose or broken nose, are caused by a direct blow. Stress fractures particularly in the lower limbs. The impact of repeated jumping or running on hard surfaces eventually stresses and cracks the bone.

First aid for sprains, strains and joint injuries

Suggestions on immediate treatment for sprains, strains and joint injuries include:

Stop the activity. Rest the injured area. For the first 24 to 48 hours, apply ice packs for 15 minutes every two hours. Bandage the injured area firmly, extending the wrapping above and below the injury. Whenever possible, elevate the injured area above the level of your heart. Avoid heat, alcohol or massage, which can exacerbate the swelling. Seek medical advice.

First aid for nose bleeds

Suggestions include:

Stop the activity. Sit with the head leaning forward. Pinch the nostrils together and breathe through your mouth. Hold the nose for at least 10 minutes. If bleeding continues past 30 minutes, seek medical advice.

First aid for dislodged teeth

It may be possible to save the tooth with prompt dental treatment. Rinse the tooth in water or milk and see your dentist immediately.

Emergency situations
Call an ambulance if any of the following injuries are suspected:

Prolonged loss of consciousness Neck or spine injuries Broken bones Injuries to the head or face Eye injuries Abdominal injuries.

Treatment for sports injuries

Treatment depends on the type and severity of the injury. Always see your doctor if pain persists after a couple of days. What you may think is a straightforward sprain may actually be a fractured bone. Physiotherapy can help to rehabilitate the injured site and, depending on the injury, may include exercises to promote strength and flexibility. Returning to sport after injury depends on your doctors or physiotherapists assessment. Trying to play before the injury is properly healed will only cause further damage and delay recovery. In the meantime, you can maintain your fitness by choosing forms of exercise that dont involve your injury; for example, ride a stationary bicycle while your sprained wrist is healing.

Prevention strategies
You can reduce your risk of sports injuries if you:

Warm up thoroughly by gently going through the motions of your sport and performing slow, sustained stretches. Wear appropriate footwear. Tape or strap vulnerable joints, if necessary. Use the appropriate safety equipment, such as mouth guards, helmets and pads. Drink plenty of fluids before, during and after the game. Try to avoid exercising in the hottest part of the day, between 11am and 3pm. Maintain a good level of overall fitness. Cross-train with other sports to ensure overall fitness and muscle strength. Dont exert yourself beyond your level of fitness. Use good form and technique. Cool down after sport with gentle, sustained stretches. Allow adequate recovery time between sessions. Have regular medical checkups.

Where to get help

Your doctor Sports medicine clinic Physiotherapist

Hospital emergency department In an emergency, always call 000 for an ambulance

Things to remember

Sports injuries are commonly caused by overuse, direct impact, or the application of force that is greater than the body part can structurally withstand. Common injuries include bruises, sprains, strains, joint injuries and nose bleeds. Medical investigation is important, because an injury may be more severe than you think.

Preventing Sports Injuries

Most sports injuries are the result of inadequate training in certain sports, structural defects in the body, and weaknesses in the body. Many people who start exercising after being sedentary sustain a sports injury. However, with the proper precautions, sports injuries can often be prevented.

How can I prevent a sports injury?

The following are some basic steps to prevent a sports injury:

Warm up properly before any physical activity. Alternate exercising different muscle groups and exercise every other day. Cool down properly after exercise or sports. Stretching exercises can improve the muscles' ability to contract and perform, reducing the risk for injury. Shoe support may correct certain foot problems that can lead to injury. If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous activity.

Sports injuries can happen because of poor conditioning, trauma, or muscle overuse. Before you begin playing a sport, its important to start and maintain a basic fitness routine. Once you are fit, you can withstand the often unexpected demands on the body that come with playing sports. To avoid overusing your muscles, take frequent breaks. Or take some time off from your chosen activity and try a different one. One very important point: Before beginning a new exercise program, talk with your doctor. This is especially important if you are over the age of 40 or have any chronic medical problems, such as heart disease, diabetes, or arthritis.

Tips for preventing sports injuries

1. Warm up and cool down with slow, gentle activities, such as walking or the treadmill. Save stretching for your cool-down period. Never bounce when youre stretching, such as rapid toe-touching. Movements like this can cause injury. 2. Build up gradually until you reach the length and intensity of exercise youre aiming for. Dont try to get there overnight. And take the time to learn the right techniques, with movements such as how to hit a golf ball or block a spike in volleyball. 3. Be sure you have the right equipment, and use it correctly. Wear supportive, well-cushioned shoes for running, aerobic dancing, and walking. Always use helmets and protective gear for football, bike riding, and rollerblading. Make sure that you adjust your bicycle seat and handlebars to fit your body. 4. Change your activities so that you use different muscle groups. For example, alternate days of walking with biking, aerobic dancing, or swimming. This is called cross-training.

5. If your only chance to exercise regularly is in the early morning or evening when its dark outside, make sure to play it safe. Runners, walkers, cyclists, and rollerbladers who use the streets should have fluorescent patches on their clothing and equipment, and they should obey the rules of the road. Also, stay aware of whats happening around you. Digital music devices such as iPods may drown out other sounds that might alert you to danger. Use them with caution. Consider working out inside when its dark outside.

Treating injuries
No pain, no gain is a myth. You dont need to have pain to become fit. Rest when youre tired or hurt. While you are healing, try another activity that doesnt stress the injured area. Resume your regular activity slowly and build up only when you are free of pain. Also, if youve strained or sprained a muscle, ligament, tendon, or bone, use the R.I.C.E. treatment: Rest the injured area for at least 24 to 48 hours. Ice apply ice or cold packs for 10 minutes several times a day for the first 72 hours. Compression wrap the injury with an Ace bandage to help with swelling, but not too tightly. Elevation elevate the injured area on pillows whenever youre sitting or lying down.