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Written by Frances Green
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The most common sporting injuries are muscle strains. More severe but
still quite common injuries include muscle ruptures, which occur when
some of a muscle's fibers break. Tendons can also be affected with
inflammation of the tendon, being extremely common. Ligaments and
cartilage may be damaged; the knee is a common site for such problems.
Injuries to bones and joints include fractures either due to a sudden
injury or to repeated stress and joint dislocations.
Risk factors for sports injuries include increasing age, a previous
history of injury, poor technique, the lack of proper warm-up,
inadequate equipment, excessive exercise (particularly it it focuses on
one particular part of the body), and sudden increase in intensity.
Certain sports are associated with particular injuries: inflammation of
the patella tendon often occurs with sports that require lots of
jumping, for example, while anterior ligament sprains are common in
sports that involve sudden twisting motions. Both conditions are common
in basket ball players.
6 Ways to Avoid Sports Injuries:
- Take things slowly - most sports injuries are a result of
training too long or at too high an intensity: your body needs time to
adapt. Build up intensity gradually as your strength and endurance
improves.
- Warm up - warming up before exercise prepares your body for
exertion and increases flexibility, preventing strains and sprains.
- Watch your technique - if possible take lessons when
starting a new form of exercise to ensure your technique is correct and
you know how to avoid common errors. Try to avoid sudden twisting
movements.
- Use the right equipment - a good pair of training shoes, in
particular, is essential to provide support and absorb shock.
- Listen to your body - don't push your body too hard and
never try to work through pains. If pain persists, get medical
attention.
- Stretch - lack of flexibility increases the risk of sprains
and strains. After exercise, always try to stretch the muscles you have
just been using to prevent them shortening.
Treatment Options
Treatment depends on the nature of the injury. Most mild soft tissue
injuries such as strains and sprains respond well to RICE treatment
(rest, ice, compression, elevation). Warming packs and mild
non-steroidal anti-inflammatories will also help to reduce swelling and
inflammation. Physiotherapy may help to relieve pain, improve mobility
and avoid further problems.
Some nutritionists recommend eating fresh pineapple to help heal sports
injuries. Pineapple contains the enzyme bromelain which is thought to
encourage tissue repair.
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