Taking part in sports such as football, baseball, basketball and hockey is a great way to stay healthy and keep fit. Playing sport not only keeps your body in good shape, it’s also good for your mental health and allows you to socialize while meeting new challenges.
There are, however, certain risks to sports participation. While overall, people who take part in sports are healthier than those that don’t; they are also increasing their chances of injury. Sports are by their nature physical, and there are two ways that injury can occur. The first is through pushing your body too far and incurring a strain, sprain or dislocation as a result. The second is through accident, which can mean a fall or a contact injury- being hit by a baseball, or colliding badly with another player on the football pitch, for instance.
Minimize the risks
Professional and amateur sports clubs and organizations put huge emphasis on minimizing the risk of players being injured. For top-flight professional teams, an injury that puts a player out of action could lose the club millions of dollars. It’s in their interests to avoid this happening, and if it does, to get that player up and running again as soon as possible. Putting them back in the game before they’re ready can be counter-productive though, as the injury could recur, resulting in them missing more games in the long term.
Even amateur sports clubs take player safety very seriously. Your local group should have full first aid facilities and trained medical experts on hand at games and training sessions alike. It’s also vitally important to have all the right equipment, and for it to be in good condition and full working order. This means bats that handle well and won’t break, correct footwear, and all the accepted safety wear like helmets and padding.
Preventing common injuries
The most common sports injuries by far are strains and sprains. A strain is also known as a pulled muscle, and is an injury to a muscle fiber or tendon. These connect the muscles to the bones. Sprains on the other hand are injuries to the ligaments that connect the bones to your joints, and these can be more serious. Stretching them further than they are capable can deform them or even tear them completely.
Both of these injuries are usually caused by over-stretching, and the risk of this happening can be minimized by working out regularly and warming up properly before a game. If you’re out of practice you should avoid overdoing any activity. Build up gradually. Even if you used to be able to pitch for an hour solid, if you haven’t done it for a while you shouldn’t assume that you could do that again straight away. Stop when you’re tired because you’re more likely to injure yourself when your muscles are fatigued.
Ankle sprain
This is by far the most common sports injury and occurs when the foot turns inward, tearing the ligaments on the outside. Regularly exercising the foot can help to maintain flexibility and strength; balance training exercises are also useful. You can also protect your ankle by wearing the appropriate footwear for your sport, and preventative braces.
Groin pull
This is common in baseball, football, hockey and soccer, and occurs when you “push off” in a side-to-side motion, putting pressure on the inner thigh muscles. A good warm-up routine is the best prevention.
Hamstring strain
The hamstring is a series of three muscles in the back of the thigh, which can be overstretched when jumping or running, if the leg is kicked out too sharply. Massaging the thighs before a game can literally warm the muscles up to make them suppler, alongside stretching exercises.
Knee injuries
There are two common types of knee injury. The first is known as an ACL tear, which is a rip in the anterior cruciate ligament that joins the leg bone to the knee. If it tears completely, surgery could be required to fix it. The other type of knee injury is known as patellofemoral syndrome, which is caused by repetitive movement of the kneecap against the femur or thighbone, damaging the tissue under the kneecap. This is particularly common in basketball.
Pressure on the knees can be reduced by maintaining an ideal bodyweight, and by paying particular attention to exercising the legs. The area can be supported and kept warm and supple by wearing a knee sleeve, such as this new version.
Tennis elbow
Repetitive movements of the elbow in any sport, not just tennis, can cause tiny tears in the elbow tendons. It’s particularly common in baseball, as is thrower’s elbow, where tears occur to the inner tendons as opposed to the outer tendons affected by tennis elbow. These injuries can be prevented by proper training in terms of hitting and throwing technique, and by taking time out if you feel pain or strain. Wrist flexion and extension exercises can also help.
Shoulder dislocation
This happens when the upper arm pops out of its socket due to a hard fall, tackle or collision. In baseball it’s also common to tear the rotator cuff muscles, or for the tendons to become impinged.
Regularly exercising the rotator cuff muscles around the shoulder strengthens them and can reduce the risk of this happening. Push-ups, shoulder shrugs and resistance band routines are good forms of exercise for this area, and a shoulder support or brace can help if you’re prone to this kind of injury.
Warm-up exercises
Before playing any sport you need to spend at least 10-20 minutes on a warm-up routine. This should get your heart rate up, improving blood circulation, and should literally warm up your muscles, making them more flexible. Start with a minimum five minutes of cardio-vascular exercise, such as jogging or skipping. Follow this with dynamic stretches, like running on the spot with high knees, and upper body workouts.
A cool-down routine after a game is just as important to stop your muscles seizing up and becoming stiff. Pay attention also to proper nutrition and hydration. Carbs refuel your muscles while protein rebuilds them, while vitamins and minerals are also essential to your health. Drink plenty of water and remember to rest. This way you’ll enjoy your sporting activities for longer and will be a better player.