In 2009, Askmen.com compiled a series of studies on sports injuries. The results revealed that 10 injuries make up 80% of sports/fitness related injuries.
Here are the top 10 injuries and how to prevent/care for them.
10.) Achilles Tendonitis
What:
Inflammation of the achilles tendon
How:
Extreme overuse, usually resulting from jumping, running, or over stretching; triggered by rapidly increasing speed or length of running; “cutting” sports such as basketball or tennis; poor calf flexibility; naturally flat arches; running on uneven surfaces
Symptoms:
Aches; pains; stiffness; tenderness – all directly below calf
Prevention:
Strengthening calf muscles with weighted raises; stretching calves and feet before and after exercise.
Care:
RICE; anti-inflammatory medication
9.) Concussion
What:
Traumatic brain injury
How:
Violent blow to head or neck; aggressive shaking of head and neck
Symptoms:
Sometimes unconsciousness; headache or pressure to skull; confusion; amnesia regarding injury; nausea or vomiting; fatigue; slurred speech
Prevention:
Correctly fitting protective equipment; strengthening neck muscles; mouthguard
Care:
Careful observation of symptoms; pain relievers; rest
8.) Strained Groin
What:
Overstretching of the adductor muscle group in the inner thigh
How:
Results from changing directions quickly and straining the muscles beyond capacity; usually associated with “quickness” sports such as basketball, volleyball, football, etc.
Symptoms:
Sharp pain, swelling or bruising of the inner thigh
Prevention:
Proper stretching of adductor muscles; easing into muscle exertion with jogging/air squats/lunges/side lunges; strengthening adductor muscles with lunges/side lunges
Care:
RICE; anti-inflammatory medicine; gradual stretching
7.) Shin Splits
What:
Pain over the front of the tibia; can be due to muscle, bone or ligament/tendon stress
How:
Extreme overuse, causing irritation to the tendons; most common in distance runners; overpronation strides increase susceptibility
Symptoms:
Aches, pains, stiffness, tenderness – all on the front of the tibia area
Prevention:
Good shoes with proper arch support; utilizing cross training methods versus strictly running; ease into workout intensity; stretching ankles and feet
Care:
RICE; anti-inflammatory medication; gradual stretching; compression sleeves for chronic pain
6.) Lower Back Pain
What:
Can vary from slight tightness to bulging disks
How:
Typically due to lack of stretching/flexibility; improper weightlifting form; discrepancy in leg length
Symptoms:
Aches, pains, stiffness, tenderness – all in small of the back; pain/numbness going into tailbone and legs
Prevention:
Stretching; yoga; decreasing weightlifting load; chiropractic care; strengthening with back extensions and core exercise; orthotic lifts
Care:
RICE; anti-inflammatory medication
5.) Pulled Muscle
What:
Any overstrain of a muscle resulting from a quick change of momentum
How:
Fatigue; lack of strength or flexibility; improper stretching; overexertion
Symptoms:
Aches, pains, stiffness, tenderness – all directly below calf
Prevention:
Strengthening calf muscles with weighted raises; stretching calves and feet before and after exercise
Care:
RICE; anti-inflammatory medication
4.) Tennis/Golf Elbow
What:
Tendon degeneration in the elbow due to repeated flexion and extension of the joint
How:
Overuse of elbow joint and tendons
Symptoms:
Pain and tenderness in inflamed forearm flexing muscles
Prevention:
Strengthening forearm muscles with reverse curls; loosening joints and muscles by squeezing rubber ball; stretching wrists
Care:
RICE; anti-inflammatory medication; performance compression strap or sleeve
3.) Ankle Sprain
What:
Twisting ankle joint leading to trauma to ligaments and tendons
How:
Jumping, running and quick turning sports and workouts
Symptoms:
Degrees of pain and tightness vary, but general sensitivity, pain, swelling and lack of mobility
Prevention:
Strengthening joints and tendons with ankle raises; strengthening calves and lower supporting muscles; braces or taping
Care:
RICE; anti-inflammatory medication; gradual motion to increase mobility and circulation
2.) Shoulder injury
What:
Can vary from dislocations, sprains and strains; 20% of sports-related injuries
How:
Overuse, loosening rotator cuff
Symptoms:
Pain; tenderness; swelling; weakness; joint “slipping”
Prevention:
Strengthening shoulders with weight training – focus on both major joint movement (shoulder press) and minor stabilization movement (front raise, deltoid lifts); stretching; yoga; chiropractic care
Care:
RICE; anti-inflammatory medication; compression and support sleeves
2.) Runner’s Knee
What:
Variety of aches and pains related to tendonitis in the kneecap area
How:
Overuse or lack of flexibility in IT band, resulting in poor ligament tracking in the knee
Symptoms:
Pain; tenderness; swelling; knee giving out
Prevention:
New shoes and insoles; quad strengthening – lunges and squats; cross training versus strictly running; IT band stretching; yoga
Care:
RICE; anti-inflammatory medication
Increase Flexibility, Decrease Injuries
Nearly every major sports injury can be partly attributed to improper stretching or a general lack of flexibility. Stretching exercises, proper warm-up, and activities like yoga will increase your entire body’s range of motion — allowing you to push yourself to get the results you want. Not only can it prevent you from getting hurt, it allows you to strengthen your muscles and increase training and sports success.