Good coaching can avoid sports injuries
Knowing your stamina level is an important part of any fitness regime. It helps also to define where you at and how much more you can push your limits. If done incorrectly, it can cause an injury. It is important to understand how much, and which kinds of exercises your body can take. Sports injuries of this nature start out invisibly. If you never lifted weights or used a treadmill before, it is strongly recommended to hire a personal trainer.
Few statistics of Sports Injuries
In a study carried out by the Canadian Community Health Survey, it was surmised that a large portion of injuries suffered by the people was due to overexertion and falls. This includes sports injuries caused by gym regimes. Around two-thirds of all injuries in adolescents, and about a half of the injuries that occurred in adults were sports injuries.
Looking at these large numbers, measures must be taken to avoid sports injuries. Prevention, education plays an important part in reducing the odds of injuries.
Common sports injuries and how to prevent them
Workout and sports injuries usually occur due to similar reasons. Listed below are some of the most common of the lot, and their causes and effects. These physical maladies can be treated well by a good physiotherapy practice. However, you can also do your part in preventing their occurrence.
- Ankle sprain:
Although the ankle is a very flexible and mobile joint, it can sometimes get twisted and cause swelling and tearing of ligaments. This rarely occurs on a flat surface during a straight run, but it has been known to happen to people on the treadmill.
Prevention: An ankle sprain can be prevented by rotating the joint and rubbing it before the workout. The running gear you use also becomes a factor. You should be wearing shoes that do not cover the ankle joint towards the foot.
- Hamstring Strain: This sort of strain occurs when the muscles at the back of the thigh and the top of the calf are pulled, causing pain to shoot up the leg. This occurs during leg exercises and lunges which focus on sudden shifts of weight on the thighs.
Prevention: We wouldn’t dare ask you to skip leg day, but it would be more responsible to warm up very well before the workout. This will loosen the muscles and make them more flexible.
- Shin Splits: This is a malady most common in runners, and in athletes who do a lot of jumping exercises and workouts that focus on the calf and the shinbone (the tibia). This is caused by sudden changes in movement during the workout.
Prevention: Wearing proper shoes that are sturdy and in good condition would majorly affect the possibility of acquiring a shin split. It is also a matter of maintaining a rigorously gradual workout.
- Groin pull: The groin pull is an increasingly uncomfortable sports injury that may be caused by a few muscles in the pelvic region. It may also occur due to various reasons, but most commonly due to over-stretching and rapid lateral movement.
Prevention: A good warm-up consisting of a few slow stretches along the hip and thigh region might do the trick. This allows for the groin to be prepared for the side-to-side movement and reduce incoming discomfort.
- Knee Injury: There are two kinds of knee injuries that predominate in the workout space; the ACL tear and the Patellofemoral Syndrome. ACL, short for an Anterior cruciate ligament, is one of the primary ligaments in the knee. The injury occurs when it is stretched unexpectedly or torn. The latter is the result of friction caused by the repetitive rubbing of the kneecap against the thighbone.
Prevention: Both of these injuries occur due to stationary muscles and ligaments getting stretched without being properly warmed up and adjusted into the workout. Doing squats and lunges in the warm-up before getting into it completely should probably help.
- Epicondylitis: Known more commonly as Tennis Elbow, Epicondylitis is the damage caused to the tendons and the muscles in the arm, stretching from the wrist to the elbow.
Prevention: Strengthening your arms and elbows by using specialized exercises for these parts will help. Cuff weights are mostly used by people to help them in this endeavor.
There are also other common injuries that have not been mentioned in detailed. These include the following:
These are also easily prevented by finding out which particular warm-ups to do before a proper workout. As soon as the muscles and tendons are relaxed, they automatically become more receptive to movement.
There have been cases when the repetition of a strain has caused it to worsen considerably. At this stage, the injury goes beyond painkillers or warm-ups and requires proper physiotherapy treatment.
Many private clinics like Pillars of Wellness in Burlington, provides a different type of treatments and modalities for sports injuries.
Injuries like epicondylitis, for example, can be treated with Ultrasound and Electric Stimulation. Chiropractic therapy can also be used to alleviate the pain and stress caused by sports injuries.