Head Off Sports Injuries Before They Happen

If watching the Summer Olympics inspired you or your kids to try a new sport, you’re not alone. Fall in the Lowcountry is a great time to try a new outdoor activity or play sports you used to enjoy. Just don’t let sports injuries derail your plans.

“Many sports injuries are easy to prevent,” says Dr. Vandit Sardana, a board-certified and fellowship-trained orthopedic surgeon at Beaufort Memorial Orthopaedic Specialists. “It’s important to know what not to do before you hit the field, park or gym, especially if your exercise habits have slipped during the pandemic.”

Read More: Is It a Sprain, Strain or Fracture?

Stretch Before You Play Sports

Stretching before exercise is one of the easiest ways to prevent sports injuries. Daily stretching, even on your off days, will build strength and flexibility. Too much training, practices and time at the field or gym can cause overuse injuries.

“Overuse injuries develop when repetitive movements damage muscles and tendons,” Dr. Sardana says. “They are incredibly common. Taking one day off a week is essential to let your muscles rest and recover.”

Some pain during exercise is normal, especially if you’re getting back into shape after weeks, months or years off. But trying to play through an injury could lead to serious long-term damage.

“Trying to push yourself through serious pain will likely only make your injury worse,” Dr. Sardana says. “Stress fractures, especially in the foot and ankle, often develop because people don’t listen to what their body is telling them.”

Read More: How to Prevent Joint Problems

The Most Common Sports Injuries

Sports injuries can either be acute, which means they happen suddenly, or chronic, which means they develop over time. Some of the most common sports injuries include:

• Achilles tendon injury
• Concussion, the most common sports-related head injury
• Dislocation
• Fracture
• Jumper’s knee, or patellar tendinitis
• Little League elbow, a condition common in children and teenage athletes
• Rotator cuff injury
• Runner’s knee
• Shin splints
• Sprains and strains
• Tennis elbow, or lateral epicondylitis

Knee injuries are also common among athletes, with the most common knee injuries being fractures, dislocations, sprains and torn ligaments, according to the American Academy of Orthopaedic Surgeons.

Proper footwear and protective gear can help prevent or ease pain. Be sure to follow the RICE method if you get injured: rest, ice, compression and elevation. Just be aware that using compression wraps and ice while continuing to exercise and not taking time off can make your injury worse.

The Benefits of Physical Therapy

If you experience a sports injury, get treatment immediately.

Many injuries, knee injuries in particular, can benefit from bracing, physical therapy and other nonsurgical treatments. A physical therapist can teach you exercises that help you recover and correct muscle imbalances and other problems that can lead to overuse injuries.

“Getting treatment before your pain is unbearable can prevent surgery or permanent damage for many people,” Dr. Sardana says. “Pain also prevents you from being active, and after the year we’ve had, we all need to be getting outside and moving as much as possible.”

If getting back in action has thrown you off your game, Beaufort Memorial sports medicine specialists can help.