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After a busy work week, I want to spend a physically active weekend. But if the movements are performed incorrectly, the weekend can end in injury. What you need to know about prevention and treatment of sports injuries?
There are seven main ones:
- Sprained ankle
- Stretching the groin muscles
- Hamstring stretch
- Shin split
- Knee injury: anterior cruciate ligament rupture
- Patellofemoral injury - injury resulting from repetitive movement of the patella against the thigh
- Tennis elbow (epicondylitis)
The most common sports injuries are sprains and dislocations
A sprain is an injury to the ligaments that attach the bones to the joints. When the ligaments are stretched sharply more than possible, the ligaments are deformed or torn. Dislocation is an injury to the muscle tissue or tendons that attach the muscles to the bones. Stretching is called "stretched muscle" because: Stretching or straining a muscle causes muscle tissue or tendon to rupture.
“Imagine that ligaments and tendons are springs,” says William Roberts, MD, a sports medicine physician at the University of Minnisota and spokesman for the American College of Sports Medicine. "If the spring is stretched, it returns to its previous state until it is stretched more than is possible."
Prevention of sports injuries
Some injuries are unavoidable, but most are preventable. "For some of the injuries," says Roberts, "we are to blame for not following what we are doing."
What can be done: It is very important to do exercises for flexibility and strengthening of the weak point, this will prevent re-dislocation. You can ask your doctor or physical therapist what exercises you can use.
Stretching of the groin muscles
What is it: repulsive movements cause stretching of the internal muscles of the thigh or groin. "Hockey, cricket, football, baseball are the most common sports that tend to stretch the groin muscles," says Royster, MD.
What can be done: tight bandage, ice, rest. A quick return to previous workouts can exacerbate stretching and become a long-term problem.
When to see a doctor: “Any distension with swelling needs to be shown to a specialist,” says Royster.
Stretching the hamstrings
What is it: the three muscles in the back of the thigh form the hamstring. The hamstring stretch occurs as a result of movement, such as jumping over a hurdle - raising the leg high while running. Skiing at high speed is another common cause of hamstring strains.
What can be done: “These sprains take a very long time to heal because there is constant tension while walking,” says Royster. "Full recovery occurs in 6-12 months." Re-stretching is possible as many men find it very difficult to remain passive for so long.
Shin split
What is it: pain in the muscles of the anterior region of the lower leg - "split lower leg". Most often, the knee is injured while running, especially during particularly severe exertion.
Things to do: Rest, ice, pain medications.
When to see a doctor: If the pain persists, even with constant rest, then it is worth visiting a doctor. These fractures take a long time to heal, about a month or more.
When to see a doctor: always, if there is the slightest suspicion of a rupture of the ACL. ACL rupture is the most dangerous sports injury. With a complete rupture of the ACL, only surgical methods are used to restore the normal functioning of the knees for a physically active life.
Knee Injury: Meniscus tear - injury resulting from repetitive movement of the patella down from the thigh
What is it: A meniscus tear is an injury that occurs when the patella (patella) is repetitively moved downward from the thighbone (thigh), which can damage the muscle tissue under the kneecap. Running, volleyball and basketball are the sports most attested to with such injuries. One knee can be damaged, or both at once.
What can be done: first of all, patience. The pain can last as long as 6 weeks. It is very important not to stop exercising. But reduce the load on the knee as much as possible. Work to strengthen your quadriceps to relieve pain.
Tennis elbow (epicondylitis)
What is it: Constant elbow work, such as during golf or tennis swings, can cause irritation or even slight tearing of the ligaments. Epicondylitis often occurs between the ages of 30 and 60 on the outside of the elbow.
When you need to see a doctor urgently
If you have the slightest suspicion of serious injury, or if you have more than one of the following symptoms, see your doctor:
- Deformation of a joint or bone (looks "twisted"), or does not move correctly.
- Unable to lift weight.
- Tumor.
- Changes in skin color at the site of the injury.
- Don't get better after the above methods.
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