The Seven Most Common Sports Injuries

After a sedentary work week, sliding into home plate or a round of 18-holes can take its toll, possibly even causing a variety of common sports injuries. The seven most common sports injuries are:

1. Ankle sprain
2. Groin pull
3. Hamstring strain
4. Shin splints 
5. Knee injury: ACL tear
6. Knee injury: Patellofemoral syndrome (injury resulting from the repetitive movement of your kneecap against your thigh bone)
7. Tennis elbow (epicondylitis)

Preventing the most common sports injuries:
Sometimes sport related injuries are beyond our control, but they are often preventable. Prevention can be as simple as beginning your workout or sport with a gentle warm-up.   
Warming up increases blood flow to the muscles and makes you more flexible.  In addition, training prior to an activity you don't do on a normal basis can be vital to preventing an injury.  Whether it's hiking, running, skiing or another sport, be sure to work the relevant muscle groups in the weeks leading up to the activity.  Also, learn to recognize your body's limitations.  Muscle fatigue takes away all your protective mechanisms and really increases your risk of all injuries. You can always come back out to play next weekend. Treating the most common sports injuries using PRICE method:
In the unfortunate event that you do experience a sports related injury, the good news is that they are typically mild or moderate, allowing you to treat them at home.  You can limit swelling and promote quicker healing by using the following PRICE method:

• P - protect from further injury: protect the injured area with a splint, pad, or crutch.
• R - restrict activity: Restrict activity to prevent worsening of the injury.
• I - ice:  Apply ice immediately after a common sports injury. Ice is an anti-inflammatory, without the side effects.  Use ice for 20 minutes every few hours for 48 hours after the injury. DO NOT use heat during the first 48 hours - it encourages swelling and inflammation.
• C - compression: Apply compression with an elastic bandage to help reduce swelling.
• E - elevate the injured area: Elevating the injured area above your heart will reduce swelling.

Using the PRICE method will help you get back in the game sooner.  Additionally, over-the-counter pain relievers can also relieve the pain to a manageable level.  If not, it's time to see a doctor.  We know you're tough, but you also need to be smart. If you suspect a serious injury, see a doctor.  
The Smith Clinic has spent years working with different sports injuries, helping train individuals on how to prevent injuries going forward.  Our licensed physical therapists can customize an exercise and sports injury prevention program, recognizing the weaknesses of your particular musculoskeletal system, allowing you to recover quickly. 
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If you have a new or old sports injury, our therapists can tailor a treatment program to promote wellness and minimize the chance of re-injury. Call us today to learn more!
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