Sports Injury Prevention 101: How to Stay Strong in the Game
Injuries incurred during sports activities are incidents that many athletes and coaches are familiar with. These injuries can temporarily disable the athlete, but in many cases can hurt the entire team. An injured team member can cause setbacks in game performance and can have lasting influence on the season as well. Just as one missing athlete affects a team, a hurt body part influences the entire body. Lower-leg conditions such as sprained ankles, hyper-extended knees, and shin splints can be caused by poor form, lack of stretching, and overuse of the lower body. As reported by medical physicians at the Cleveland Clinic, most athletes suffer from shin splints at one point or another. Here are ways to help them heal and try to avoid this debilitating issue, as well as averting other common sports injuries.
Shin Splints: The Evils of Overuse and Impact on the Lower Leg
Shin splints cause symptoms such as pain in the front or side areas of the lower leg. The pain can be dramatic and excruciating, especially when adding pressure on the affected leg. Swelling in the area can make the leg feel tight as well as make tissues appear swollen around the muscles. No matter what type of activities, from soccer to baseball any athlete can be afflicted by these conditions. Shin splints treatment should be started right away to begin the healing process immediately. Treatment for shin splints guidelines followed by sports therapists includes rest, elevation, and icing of the injured area for one to two days. Continuing physical therapy and preventative exercises include calf and ankle strengthening moves and stretching of the Achilles tendon and the muscles in the front of the shin.
Twisting Injuries: How Weak Muscles Affect the Tendons and Ligaments
Ankle and knee injuries are another kind of sports injury that many athletes suffer from. This is caused by either a blunt-force injury, which cannot be prevented, or from weak muscles of the lower leg, knee, and ankle. Strengthening weak muscles can be accomplished through weight lifting or movements recommended by a sports therapist that target the lower leg. Weakened muscles lead to tendons and ligaments that cannot hold the bones and muscles together tightly so that simple movements or athletic activities can cause twisting injuries. Another preventive measure for stopping these types of injuries are to be sure the feet have proper arch support. This can be accomplished with the use of orthotic arch supports made especially for athletic activities. The medical professionals at the Cleveland Clinic also suggest taping the arch for extra foot arch support during games.
Tearing Injuries Commonly Suffered
Rupturing of the ligaments or tendons are also widespread types of sports injuries. This is most commonly found in the Achilles tendon and anterior cruciate ligament. An Achilles injury is usually due to poor flexibility in the heel tendon due to improper stretching technique. This is a crucial stage in the stretching procedure that should never be skipped. Soft stretches without force are recommended for athletes prior to activity. Experts in kinesiology advise a half-minute stretch followed by a short rest and then a repeat stretch. ACL (Anterior cruciate ligaments) are surrounding the knee area and help maintain the knee structure together. Injuries to this area can be prevented by strength training the knee , calf muscle and thigh through curls and extensions of the leg. Orthotics can help prevent both of these styles of injuries by giving proper arch support, alignment of the feet, and cushion.