Sports injuries refer to the kinds of injury that occur during sports or exercise. It is possible to injure any part of the body when playing sports, the term sports injuries are commonly used to refer to injuries of the soft tissues.
Common causes of sports injuries are:
- Overuse injury: Injuries can happen If the training method is not proper and the muscles can be overused because of this
- Structural abnormalities: Everyone's bone architecture is a little different, arrangement of bone and muscle leaves us prone to injury. Common predisposing factor in injuries to the ankles, legs, knees, and hips include:
- Muscle imbalance: Muscle imbalance occurs when one muscle is stronger or tighter than the opposite muscle. This will lead to a change of form while playing any sports and end up in sports injuries.
- Deficiencies in the body: Sometimes injuries have nothing to do with weakness or tightness. Many times, vitamin deficiencies lead to muscle pain. Deficiencies can also lead to slow recovery.
- No proper nutrition: Balance nutrition is equally important to lead an injury-free life. Carbs are required for energy, protein, and fibres for muscle and fats for insulation and energy.
- Injuries can also happen due to sudden fall. Symptom and when to approach a Physiotherapist. General symptom of injuries is Pain, Swelling, Redness, Bruises, Mobility restriction.
- The foremost thing to do for an acute injury is to follow the term- P.R.I.C.E.
If the symptom does not subside after following the PRICE technique you need to show to a qualified Physiotherapist.
Prevention and cure: “prevention is better than cure” is a well-versed saying.How do we prevent sports injuries?
1. To follow a good training program and techniques. A structured training program will always include strength training, stretching, rest days and cross training. Training under an experienced coach who can train you with the best forms and techniques will reduce the chance of injuries
2. To follow up a warm up and Cool down routine. Your training program should always start with a warm up to prepare your body for the sports. It should always end up with a cool down routine which is mostly done through stretches. It will allow your body to bring your heart rate to normal and also reduces the soreness of the muscles
3. Follow a proper strength training routine. Different muscles contribute to do a different action. The proper strength training program will involve the strength training of the main muscles used for the sports. Along with the main muscle one should always identify his or her weak and tight muscles and try to correct the muscle Imbalance
4. Rest day and cross-training Day is equally important to follow for a sports person. In a Week time, there should be a day or two to be considered as a rest day. These days are considered to help the person for recovery. Cross training means to train the other muscles which are not much used for that particular sports. Example a runner can consider swimming as a cross training. In a week at least, a day should be considered as a cross-training day
5. Hydration and Nutrition: Both of these are equally important to follow to prevent and recover from a sports injury. Dehydration, calcium deficiency and salt deficiency can lead to cramps and pains while performing a sport6.Wear protective gear-use protective gear to prevent yourself from sudden injuries