19. December 2018

what are the most common sports injuries?

Participating in sports is an excellent way to maintain your physical fitness and mental well-being. Being active can help you retain your mental sharpness as you age, reduce the chances of suffering from anxiety or depression, and improve your strength and cardiovascular fitness.

However, despite all the positive benefits, sport also carries the risk of injuries.

Sports injuries can be broadly classified into two categories: acute injuries and overuse injuries.

Acute injuries happen suddenly and include sprains, strains, and fractures. These types of injuries often result from a one-off event, such as a fall or collision.

On the other hand, overuse injuries develop gradually over time due to repetitive stress on the body. These injuries are common in sports that involve repetitive motions, such as running, swimming, or tennis.

In this blog post, we will explore some of the most common sports injuries, discuss their causes, and provide effective strategies for prevention and treatment.

By understanding these injuries and how to manage them, you can minimise your risk and ensure a smoother recovery process, allowing you to get back on track with your sports activities.

Torn ACL

The anterior cruciate ligament (ACL) is a crucial part of your knee joint, responsible for providing stability during movement.

ACL tears are among the most common sports injuries, especially if you’re taking part in activities that involve sudden stops, jumps, or changes in direction, like football, basketball, or tennis.

Symptoms of a torn ACL can be quite noticeable, including a popping sensation at the time of the injury, followed by severe pain, swelling, and instability of the knee.

These combined symptoms can make it difficult to put too much weight on the affected leg.

Treatment for an ACL tear typically involves a long period of rehabilitation, focusing on restoring strength, flexibility, and stability to the knee joint. Surgery may be necessary to repair the damaged ligament in some cases, particularly for a full tear.

To help prevent ACL injuries, it's recommended to practise exercises that focus on strengthening the quadriceps, hamstrings, and core muscles, as these muscle groups play a vital role in maintaining knee joint stability during physical activities.

It’s also important to maintain proper form and technique when participating in intense sports, such as learning how to land safely from jumps, pivot, and change direction without putting undue stress on the knee joint.

Another helpful tip is to gradually increase workout intensity over time. Sudden spikes in the intensity or duration of physical activity can increase the likelihood of an ACL tear. By slowly progressing and allowing your body to adapt to the increasing demands, you can help minimise your risk.

Runner's Knee

Runner's knee, also known as patellofemoral pain syndrome, is a common overuse injury that affects many runners.

It’s often caused by overtraining, when runners push their bodies too hard without allowing sufficient time for recovery.

You’re also more susceptible to runner’s knee if you have improper running form and or if you have biomechanical issues such as weak hip muscles or poor knee alignment.

Common symptoms of runner's knee include pain around or behind the kneecap, which may get worse during activities such as running, descending stairs, or sitting for prolonged periods. The pain can range from a dull ache to a sharp, shooting sensation, making it difficult to continue with your regular running routine.

To help prevent runner's knee, it's crucial to gradually increase your mileage in training rather than suddenly ramping up intensity or distance.

It’s also important to make sure you run with proper form, which involves keeping your head up, shoulders relaxed, and landing with your feet beneath your hips.

Strength training exercises that target your quadriceps and hip muscles are another effective strategy for preventing this common condition. Strong quadriceps help to stabilise your knee joint, while strong hip muscles improve knee alignment and reduce the stress placed on the joint during running.

Wearing supportive running shoes that fit well and provide adequate cushioning can also help prevent runner's knee. It's important to replace your running shoes regularly, as worn-out shoes can lead to increased stress on the knee joint.

Golfer's Elbow and Tennis Elbow

Golfer's elbow (medial epicondylitis) and tennis elbow (lateral epicondylitis) are both overuse injuries that affect the tendons in your elbow.

The main difference between these two conditions is the location of the pain.

Golfer's elbow causes discomfort on the inside of your elbow, while tennis elbow leads to pain on the outside of the elbow. Both conditions develop gradually from repeated stress on the tendons that attach your forearm muscles to your elbow.

If you play golf, tennis or any other racquet sport - you’re more susceptible to these injuries because of the repetitive swinging, gripping, and twisting motions as you play.

To help prevent these injuries, it's essential to use proper technique when playing your favourite sport. Learning the correct form for swinging a golf club or tennis racquet can significantly reduce the strain on your elbow tendons.

Ensuring that your golf clubs or tennis racquets are the appropriate size and weight for you can also reduce your risk of developing these conditions. Using overly heavy or incorrectly sized gear requires more effort to control, increasing the likelihood of injury.

Strengthening your forearm muscles through tailored exercises can help prevent elbow injuries by providing additional support to the tendons. Additionally, gently stretching your wrists and forearms before and after sports helps maintain flexibility and range of motion.

Sticking to a sensible training schedule and allowing your body sufficient rest between sessions to avoid overloading your elbows and reduce your risk of these conditions.

If you do start experiencing elbow pain, it’s important to stop participating in sports and consult with your doctor or physiotherapist. Addressing the issue quickly can prevent a minor twinge from developing into a chronic problem.

Sprains and muscle strains

Sprains and strains are two common types of injuries that often occur during sports. While they share some similarities, there are distinct differences between the two.

A sprain involves the stretching or tearing of ligaments, which are the tough bands of tissue that connect bones to other bones in a joint. On the other hand, a strain affects your muscles or tendons.

Ankle sprains are especially common in sports that involve jumping, running, and quick changes in direction, such as basketball, football, and tennis. These movements can cause the ankle to twist or roll - stretching or tearing the ligaments that support the joint.

Symptoms of an ankle sprain include pain, swelling, bruising, and difficulty bearing weight on the affected foot.

Muscle strains, like hamstring strains, can occur due to muscle overextension. This can happen when you suddenly sprint without properly warming up or when you push your muscles beyond their current level of flexibility or strength.

Symptoms of a muscle strain include pain, tenderness, swelling, and weakness in the affected muscle.

Proper warm-ups and stretching before participating in any sport are important to help prevent sprains and strains.

Warming up helps increase blood flow to your muscles, making them more pliable and less prone to injury. Stretching can improve your flexibility and range of motion, reducing the risk of overstretching or tearing your muscles and ligaments during physical activity.

Gradually increasing workout intensity and duration during training is another important factor in preventing sprains and strains.

Suddenly increasing the demands placed on your muscles and ligaments can lead to overuse injuries. You can build strength and resilience by allowing your body to adapt to progressively more challenging workouts, reducing the likelihood of sustaining a sprain or strain.

Shin splints

Shin splints are a common overuse injury that causes pain along the front of the lower leg, specifically in the shin bone (tibia).

This condition is medically known as medial tibial stress syndrome (MTSS) and can be a frustrating setback for any athlete or fitness enthusiast.

Symptoms of shin splints include a dull ache or pain along the front of the lower leg, which may be felt during or after physical activity. The pain can range from mild to severe and may be accompanied by swelling or tenderness in the affected area. In some cases, the pain may persist even during rest.

Runners, dancers, and athletes who engage in high-impact activities are more prone to developing shin splints, as the repetitive stress placed on the shinbone and the connective tissues can lead to inflammation and pain.

Overtraining, wearing improper footwear, and running on hard surfaces are all contributing factors to the development of shin splints.

To help prevent shin splints, you’re able to take a number of different steps.

Gradually increasing the intensity and duration of workouts, rather than suddenly ramping up training, allows the body to adapt and reduces the risk of overuse injuries.

Wearing proper footwear that provides adequate cushioning and support for your feet and ankles is crucial, especially when running or participating in high-impact activities.

Incorporating cross-training activities into your fitness routine can also help reduce the stress placed on your shins. For example, alternating between running and low-impact exercises like swimming, cycling, or using an elliptical machine gives your shins a chance to recover while still maintaining cardiovascular fitness.

Treatment and recovery for common sports injuries

When a sports injury hits you, it's important to act quickly and follow the right steps to promote healing and prevent further damage.

For a lot of sports injuries, the initial treatment path should follow the RICE method - which stands for Rest, Ice, Compression, and Elevation.

Rest is crucial to protect the injured area from additional stress and allow the healing process to begin.
Ice helps reduce swelling and pain by constricting blood vessels and numbing the area.
Compression helps minimise swelling and provides support.
Elevation means raising the injured body part above the level of your heart to reduce swelling by allowing fluid to drain away from the area.

While the RICE method is a good starting point for many sports injuries, it's important to recognise when professional medical advice is necessary.

If you experience severe pain or if you can’t bear any weight on your injury - it’s important to contact your GP or a qualified physiotherapist for a professional opinion.

Additionally, if your injury persists or worsens despite self-care measures, consult with a GP or physio to rule out more serious injuries and develop an appropriate treatment plan.

Physiotherapy can often play a vital role in the rehabilitation and recovery process following a sports injury.

Physiotherapy treatments may include manual therapy techniques, such as soft tissue mobilisation and joint manipulation, to reduce pain and restore range of motion.

Therapeutic exercises are another key component of physiotherapy, helping to strengthen the injured area, improve flexibility, and correct any muscle imbalances that may have contributed to the injury.

Innovative treatments like shockwave therapy, which uses high-energy sound waves to stimulate healing, may also be incorporated into the rehabilitation plan for certain injuries.

In addition to providing hands-on treatment and exercise guidance, physiotherapists can offer valuable advice on proper training techniques and injury prevention strategies.

By working closely with a physiotherapist throughout your recovery, you can ensure a safe and effective return to your sport with a reduced likelihood of re-injury.

Finding a good physiotherapist in London to treat your sports injuries

Suffering from a sports injury can be a frustrating and painful experience, preventing you from participating in the activities you love.

Whether you're a professional athlete or just participate in sports to keep healthy, dealing with the physical and emotional challenges of an injury can be overwhelming.

While some sports injuries are unavoidable, many can be prevented by taking the right precautions.

Incorporating proper warm-up routines before physical activity helps prepare your body for the demands of your sport, reducing the risk of muscle strains and ligament sprains.

Using appropriate equipment, such as well-fitted and supportive shoes, can also help minimise the likelihood of injury.

Additionally, gradually increasing the intensity and duration of your workouts allows your body to adapt and build resilience, rather than suddenly overloading your muscles and joints.

Despite your best efforts, injuries can still happen.

If you find yourself sidelined by a sports injury, it's essential to seek professional help to ensure a smooth and effective recovery. Speaking with your GP is a good first step, as they can assess the severity of your injury and refer you to a qualified physiotherapist if necessary.

A skilled physiotherapist will work with you to develop an individualised treatment plan tailored to your specific injury, goals, and lifestyle.

They will use a combination of manual therapy techniques, exercises, and education to help you heal, regain strength and mobility, and prevent future injuries.

If you're looking for a physiotherapy practice in West London, consider CK Physiotherapy.

With a team of licensed, chartered physiotherapists, CK Physiotherapy offers a wide range of services to help you recover from sports injuries and get back to the activities you love.

Don't let a sports injury keep you on the sidelines any longer.

Get in touch with CK Physiotherapy today to schedule an appointment and take the first step towards recovery and getting back in the game.