Playing sports can be a great way to get out of the house, meet new people and stay in shape. Engaging in physical activities like sports can improve your cardiovascular health, lower your risk of diabetes and it can reduce stress levels. In almost every regard, playing a sport is good for you, although it isn’t without its risks. In 2021, over 3 million athletes were treated in emergency departments for sports-related injuries. At Theradynamics, we specialize in sports medicine and physical therapy. If you or one of your family members are going to be playing sports this season, here are a few of the most common sports injuries we treat and how you can avoid them.
If you are a runner, you are probably familiar with the term shin splints. Most commonly seen in athletes that are just beginning their running regime, shin splints cause pain in the tibia or shin bone. The pain caused by shin splints runs up the front, outer part of your lower leg and can include parts of your ankle or foot. This pain can range from mild to debilitating and can occur hours after you are done exercising. If you are suffering from shin splints it could have been caused by improper form, overuse, or not warming up beforehand. If you are a new runner, you should take it slow. Even if you were capable of running for miles on end in the past, it is better to work towards these goals instead of accidentally over-exerting. If you are unsure of your form, it is best to consult a personal trainer or physical therapist. There, you will be able to receive feedback on your gait, and any issues that may arise because of it.
Knee and Shoulder Injuries
Knee and shoulder injuries are very common sports injuries to sustain. As an athlete, both of these joints have to bear a heavy load. Due to your knee’s complex structure and the consistent pressure of your body weight, knees are the most frequently injured body part. According to a study done for ten years, knee injuries make up close to 40% of all sports injuries. ACL tears, Runners Knee, IBS, tendonitis, and dislocation are a few common sorts of related knee injuries. If you are a baseball, volleyball, softball, or tennis player, are probably at risk of a shoulder injury. SLAP tears, shoulder instability, torn rotator cuff, and impingements are usually the result of overuse, or lack of strength, flexibility, or stabilization. To prevent these injuries from occurring, incorporate these stretches into your routine;
1. Lunging hip flexor
2. Standing or lying hamstring stretch
3. Calf stretch
4. Laying or kneeling quad stretch
5. Side lunge
6. IT Band stretch
1. Neck stretches
2. Shoulder rolls
3. Pendulum stretch
4. Cross-body arm swings
5. Child’s Pose
6. Ragdoll Pose
7. Eagle Arms
8. Cow Face Pose
Muscle strains generally refer to any minor muscle-related injury. Whether it be a twist, pull, or tear, muscle strains can be debilitating. If left untreated, muscle strains can lead to lowered mobility in that area. Muscle strains are caused by putting too much strain on your muscles. Hip flexors, hamstrings, calves, thighs, and back muscles are highly susceptible to strains. One of the best ways to prevent muscle strains is through stretching and warming up before you exercise. If you are worried about a strain this season, use these tips to avoid them;
1. Work on improving the form
2. Have a daily stretching routine
3. Always warm up and cool down before and after an exercise
4. Incorporate strength training into your routine
A sprain is a tear or stretch of a ligament that causes pain or swelling, but not dislocation. Sprains are similar to strains, but sprains involve the tendons instead of the muscles themselves. Any joint on your body can be sprained, but the most common areas in Spain are the ankles, knees, and wrists, usually as a result of physical trauma or impact. To prevent these from occurring, strengthen the muscles around the tendon to provide support for the joint. Using a brace can help reinforce the joint, but extended use can weaken the muscles surrounding it, leaving you worse off than before.
Visit Theradynamics Sports Therapy Today!
If you are suffering from a sports injury, don’t wait to get it checked out. At Theradynamics, we believe in using the latest and most advanced sports therapy medical technologies in our practice. If you want to know more about the services we provide, or how you can benefit from physical therapy, schedule an appointment now or visit us at one of our locations in Queens, the Bronx, Manhattan, and New Jersey.