Due to increased awareness regarding health and fitness. We all know the importance of exercise and many prefer outdoor activities and sports, as an option. In our hectic schedule, we struggle to find time for exercise. Most end up being “weekend warriors” playing sports once or twice in a week. This predisposes us to injuries, which can potentially put a complete halt to our exercise program.
Sport is injury prone
Any sport played with intensity and passion is potentially injurious to our bodies, namely bones, joints, ligaments, and muscles.
Acute versus chronic sports injuries
Ligament tears, joint dislocations and hairline fractures are some of the common acute injuries seen during sport activities. Certain chronic (repetitive strain injuries) like tennis elbow, runners knee, and plantar fasciitis can be troublesome for athletes in the long-term.
Sport needs a fitness plan
Talent alone is not enough. It can’t keep you going forever unless you develop a fitness plan which allows your body to endure the strain of the sport.
Your fitness plan must include:
- Cardiovascular exercise
- Strength (resistance) training, which can be sport specific
- Flexibility exercises for joints and muscles
This is even more relevant as we grow older and continue to play the game we like.
Chronic (repetitive strain injuries)
The more time you spend playing a particular sport, certain repetitive strains occur over the joints and tendons. Tennis elbow, runner’s knee, and planter fasciitis are some common examples. If left untreated, they can significantly affect your game and sometimes hamper your daily activities. They are best treated thorough medical evaluation, including imaging techniques like x-rays, MRI and ultrasound for diagnosis. A good physiotherapy and rehab program will help you get back to your sport pain-free.
Strength training in sports
Resistance training in any form like gym workouts, body weight exercises, pilates, makes your muscles, ligaments, and bones stronger over a period of time. Muscles are the primary ‘active’ support for the joints during sports. It helps to improve your power and endurance in any sport while protecting your joints from injury. You must exercise with proper form and intensity for maximum benefit without injuries.
Importance of footwear in sports
Every sport demands a certain type of footwear to wear. You must invest in the right design and quality of shoes. As an orthopedic surgeon, I have certain general recommendations for selecting a suitable shoe.
- Good and firm arch support (insole)
- Lightweight, breathable and comfortable fabric (especially for running)
- Wide toe box
- Adequate cushioning in the sole to reduce impact on the joints
FAQs:
1. How to minimize acute injuries?
Ans.
- Correct sports gear especially shoes are vital
- Adequate warm-up before the game
- Staying hydrated and fueled during the game
- If tired or sudden pain is good to take a break and recover
- Post-game stretches are as important as warm-up. Gradual stretching of the tight muscles and joints for 20 seconds each is ideal
- Icing of painful joints and muscles helps to reduce inflammation and speeds up recovery
2. How to treat acute injuries?
Ans. Muscle pulls, joint sprains, bruises are best treated, by the RICE regime:
- Rest
- Icing
- Compression
- Elevation
A short course of anti-inflammatory medicines, if needed helps to heal the injuries faster.
It is good to pursue one’s passion in sports and outdoor activities. For many it is not only physical but also mental therapy. To be able to continue playing, you must condition your body and follow the above guidelines. This will help you stay fit and injury free.