Many people like sports so it’s not surprising that many people become the so-called ‘weekend warriors.’ Once these people finished their work duties, they look forward to spending some time outdoors to participate in some popular sports on the weekends.
However, some people risk getting injured during a friendly game, especially if there are many players aiming to win and the game gets really physical. If you do get injured, it would be helpful to know how to identify the point of injury so that you’ll know how to manage it.
That being said, here’s a list of the most common sports injuries and some tips on the best way to manage each injury:
1. Strains versus Sprains
To clarify, a strain is an injury of the muscle tendons or muscle fibers. On the other hand, a sprain is an injury of the ligaments. Because the muscle fibers, tendons, and ligaments are not usually used forcefully, the sudden exertion can cause each of these to be pulled, or even torn, to the point of pain.
If this happens, you may need medical professionals to treat the injury site. However, if you’re far from the clinic, you should apply the PRICE Method:
· Prevent the worsening of the injury by rendering the strained or sprained body part immobile until a doctor can take a look at it.
· Refrain from moving the injured body part, even to walk a short distance.
· Ice the location to prevent inflammation
· Compress the injured body part with an elastic bandage, if you have it.
· Elevate the injured location so that it doesn’t swell too much.
If there’s a lot of pain from the site of injury, you may take an over-the-counter pain reliever to manage it temporarily until you can consult a doctor. Take note that the PRICE Method may also be applied for other sports injuries when needed.
2. Groin Injuries
Many amateur athletes experience groin injuries, particularly in sports such as baseball, football, soccer, and hockey. It’s the side-to-side movement in the game that can result in groin injuries. Sometimes, athletes may forget to do some leg and abdomen stretches, causing the injury.
The groin is made up of muscles within the inner thighs, near the urethra. When these muscles are strained, the pain will suddenly set in. To manage it, you should protect the injury site by rendering it immobile and apply some ice.
If the pain is too much, you can temporarily take some over-the-counter painkiller. Take time to rest so that you won’t be escalating the pain. To determine the extent of the injury, you’ll need to consult a medical professional, such as Walker Spine & Sport.
3. Shin Splints
The front of the legs is where you can experience the injury known as shin splints. This usually crops up when the athlete is running a lot on a paved surface.
If there’s quite a lot of pain, you may have to see a doctor just to rule out stress fractures that may be causing the pain. A stress fracture is a break in the bone of the lower leg. Persistent pain may indicate the presence of a stress fracture.
Shin splints can be managed by complete rest, which sometimes lasts for a month.
4. Patellofemoral Syndrome
This injury affects the tissues under the kneecap, characterized by constant friction between the patella (knee cap) and your thigh bone (femur). The injury can affect one or both knees. Basketball, volleyball, and running are common sports that are prone to patellofemoral injuries.
Once you have this injury, you may have to take a break from those sports mentioned above for around six weeks. In that time, you can rest, although your doctor may advise some mild, low-impact exercise as well as exercising your quadriceps to manage the injury.
5. Epicondylitis
This injury affects the outside of the elbow, which is sometimes referred to as ‘tennis elbow.’ Hence, it’s common among tennis players but golfers can also have this injury.
The pain is caused by minor tears in the elbow’s tendons. Your doctor will recommend a complete rest of the affected elbow until the pain has dissipated.
6. Dislocated Bones
This sports injury occurs when the end of one of your bones is suddenly forced out of its socket, which can happen to your leg bones or to your shoulder bones. If the bone is suddenly dislocated, you’ll instantly feel pain and there will be swelling of the injury site.
One of the most commonly dislocated bones is the shoulder joint since it’s often used in sports activities. The dislocation of the shoulder joint may be due to a lack of strength, reduced flexibility, or being unstable.
If you dislocate your joint, it’s advisable to rest and apply ice. Doing so will help reduce the pain and any swelling. If the pain persists for at least two weeks, you may need to consult a physical therapist.
7. Fractured Bones
Any of the multiple bones of your body can be fractured, even during a friendly game. Some people should be careful about impact sports if they have a bone disease, like osteopenia or osteoporosis, since their bones can easily fracture.
If you have a fractured bone, you need to be rushed to a hospital emergency room for appropriate treatment.
8. Concussion
Even friendly games may result in someone getting a concussion. This sports injury involves a blow to the head that can affect your brain, which can be quite harmful if left untreated. If you suspect you have a concussion, it’s best if you consult a sports doctor right away.
Here are the following symptoms of a concussion:
· Inability to reply to questions right away
· Confusion/feeling disoriented
· Light sensitivity
· Slurred speech
· Feeling the urge to vomit, or actual vomiting
· Feeling dizzy
· Headache
If you do experience such symptoms, you should be brought to the emergency room right away. By using imaging tests, medical practitioners will examine your brain for possible internal bleeding or damage.
Remember, you shouldn’t return to the game after a concussion. You should also refrain from participating in future games until the doctor says you’ve recovered from it. It’s advisable to have adequate rest for and avoid using your mind in stressful work. Doing so will help relieve your brain until it has recuperated on its own.
9. Sciatica Back Pain
Some athletes may develop a form of back pain known as sciatica. The pain may extend along the back of the legs and, sometimes, can reach the feet as well. This is caused by a pinched nerve or swollen disc in the back. There may also be some numbness and tingling sensations.
Some athletes, such as golfers, tennis players, and cyclists, are at risk for this due to the twisting of the trunk or keeping the back straight for extended periods of time.
Athletes who develop sciatica may be asked by their doctor to rest. As a form of therapy, the doctor may then recommend some stretching exercises for the hamstrings and back.
Tips in Managing Accidental Sports Injuries
The first and best way to address accidental sports injuries is to educate yourself about safe exercise practices before you take up a sport. This means doing the following:
1. Get A Competent Coach
If you want your sports activities to be injury-free, it pays to have a guide for every game, session, or match. So, take your time looking for coaches who know how to train amateur athletes for a particular sport.
You may have to pay the coach but at least you won’t be easily injured as you take part in your favorite activities. To find reputable coaches, you can go to schools, like colleges and universities.
2. Don’t Forget To Warm Up and Stretch
Many people who are new to sports aren’t taught to warm up first and do some stretching. Warming up and stretching are very important parts of any sports since they help your muscles and ligaments to be prepared for some exertion.
Refusing to warm up and stretch can result in painful injuries.
3. Learn Safety Tips For Any Sport
Your preferred coach should be able to teach you how to safely take part in sports. For instance, if your preferred sport is diving, your coach should teach you the right way to jump off a platform and dive into the water. Divers may perform gymnastics moves during each dive, so part of their warm-up routine is to practice gymnastics on a safe surface in the facility.
If, on the other hand, you prefer a good old game of basketball, your coach should give you tips on how to actively look for an opening in the defense of the opposing team without falling and hurting yourself.
4. Cool-Down and Stretch After the Game
As you let your body heat dissipate, it’s recommended that you do a lot of stretching as well. This allows your body to let the muscles, tendons, and ligaments gain some more flexibility, which is crucial for improving your muscle control skills. It also gives you time to assess how well you performed for that game, helping you evaluate whether you’re making progress in that sport.
Final Takeaway
It’s great if you have a favorite sport to pursue, especially during weekends when your schedule is lighter. Although, the drawback is that you might suffer some sports injuries that can leave you out of the game for a while.
To avoid sports injuries, you may need guidance from someone more knowledgeable and experienced. That way, you can still have fun without the pain and hassle of an injury.
