So sports are your key interest. But how do you guard against sport-related injuries? Know some simple techniques, RICE, which help and complement the resting-it-out that is normally done by athletes and sportspersons.
Exercising is a healthy lifestyle, but sometimes one can get injured in the very activity of playing sports or exercising. Accidents, poor training practices, or improper gear can result in them. Some people also get hurt because they are not in shape or are overweight. Additionally, not warming up or stretching enough can also lead to injuries.
Usually, common sports injuries are mild or moderate but, there's some damage. They can be treated at home using the RICE therapy method described later in this article. Some common sports injuries may take months to heal, even with good treatment. If a sprain or strain is severe, however, the entire muscle, tendon, or ligament is torn away. In this case, surgery may be needed.
Types and Treatment
Here are some specific tips for treating each of the most common sports injuries:
1. Ankle sprain
A sprained ankle typically occurs when the foot turns inward. This turning stretches or tears the ligaments on the outside of the ankle.
With an ankle sprain, it’s important to exercise to prevent loss of flexibility and strength.
2. Groin pull
Pushing off in a side-to-side motion causes strain of the inner thigh muscles, or groin. Compression, ice, and rest heal most groin injuries. Returning to full activity too quickly can turn it into a long-term problem. Any groin pull that has significant swelling should be seen early by an Orthopaedic..
3. Hamstring strain
The back of the thigh can be over-stretched by movements such as hurdling. Hamstring injuries are slow to heal as constant stress is applied to the injured tissue from walking. Complete healing can take six to 12 months.
4. Shin splints
Shin splints are pain down the front of the lower part of the legs. They are most often brought on by running , when starting a more strenuous training program like long runs on paved roads.
If someone gets hurt while playing, the first thing that should be done is to stop playing as continuing to play or exercise can cause more harm.
Treatment often begins with the RICE method, that is, Rest, Ice, Compression, and Elevation, to relieve pain, reduce swelling, and speed healing. Other, more intense treatments include pain relievers, keeping the injured area from moving, rehabilitation, and sometimes surgery.
Every workout should start with a gentle warm up to prevent common sports injuries. Getting warmed up increases blood flow to the muscles, increases flexibility and could decrease injuries.Hence, working out daily gives you double benefit enjoy your weekend activities and garner the health benefits.
Whether it's hiking, running, or team sports, do some “pre participation training” first by lightly working the relevant muscle groups in the days before the activity. Overuse injuries are common and preventable. And ofcourse, it's common sense to not come out and hit the ball for an hour after not playing for a while. Muscle fatigue takes away all the protective mechanisms of the body and really increases risk of all injuries. You can always come out to play again next weekend if you don't get injured today.
Dr Ameet Pispati is one of the best Orthopeadic Surgeon to consult in Jaslok Hospital and Research Centre, Peddar Road, Mumbai for sports related injuries. There are also many other well known Orthopeadics you can consult for mild or moderate sport injuries at Wockhardt Hospital, Mumbai Central, Mumbai.