Whether you’re an amateur or professional, sustaining a sporting injury can leave you struggling to get back on track. In this article, we’ll look at some commonly-occurring sports injuries and consider what you can do to ensure you make a good recovery.
Common sporting injuries
Sporting injuries are any types of injury associated with physical exercise. They can affect your bones, muscles (which stretch and contract when you move) ligaments (which connect the bones), tendons (which connect muscles to bones), cartilage (which covers the ends of the bones) and nerves (which carry messages to and from the brain).
A fracture is a broken bone and there are many different types of fracture, ranging in severity and treatment. A sprain is a stretched or torn ligament and a strain is a stretched or torn muscle or tendon. You may dislocate the bones in your joint as the result of twisting awkwardly, heavy impact or due to a pre-existing weakness in that area. Overuse (or stress) injuries are extremely common among athletes and these are the result of making repeated movements or having poor technique. Abrasions are damage to the skin caused by impacts and collisions, while contusions are bruises, caused by bleeding underneath the skin.
Among the most common sporting injuries are:
- Rotator cuff injuries which affect the shoulder
- A damaged elbow joint, including Tennis Elbow and Golfer’s Elbow
- Anterior Cruciate Ligament tears which cause severe pain and knee instability
- A damaged Achilles tendon which can develop gradually or suddenly due to a traumatic injury
- Shin splints which affect the soft tissues around the shin bone and is a common injury in runners
- Hamstring injuries which affect the muscles at the back of the thigh
- Sprained ankle
Getting back on track after a sporting injury
There are things you can do at each stage of the process to help yourself make a good recovery after a sporting injury. Here are nine things to consider:
(1) What to do if you injure yourself (Stop!)
If you injure yourself, it’s important to stop and not try and push through the pain. Continuing to play with an injury can result in a far more serious injury which may put you out of action for a long time. If something hurts, listen to your body and stop.
(2) The RICE method
To relieve the pain and prevent further damage to the affected area, use the RICE method. This stands for
Rest: Stop using the damaged limb for at least 48-72 hours or longer if the injury is severe
Ice: Use an ice pack to reduce swelling and relieve pain. Don’t apply ice directly to the skin.
Compress: Using an elasticated bandage can help decrease swelling.
Elevate: By elevating the affected area in line with or above the heart level, you can help to further reduce swelling.
(3) Seek medical help
If the injury is severe or if it is not improving after a few days, seek medical help. The most severe injuries will need urgent medical treatment at the time. It is important to receive expert advice from a clinician regarding diagnosing and treating an injury as, without this, you may be left with long-term damage which may hinder your return to sport.
(4) Follow advice
Sometimes a clinician’s advice may not always be welcome. For example, they may advise you not to play for the remainder of the season. However, by acting on this advice, you can help yourself to make a better recovery and avoid complications in the long term.
(5) Rehabilitation
An effective programme of rehabilitation after a sporting injury can help you to avoid ongoing stiffness or weakness in the affected area. A physiotherapist can recommend exercises to help you regain strength and flexibility.
(6) Don’t go back too soon
As you start to feel better, it’s tempting to get back to the sport you love but returning before you are fully recovered risks setting things back. This could lead to a longer injury time and more frustration in the long run. Be patient and return when your doctor advises that it’s safe to do so.
(7) Build up gradually
When you do start training again, build up gradually, allowing your body to adapt and your fitness to develop again. Many athletes are impatient to regain their former level of performance but it’s important to take things slowly after an injury.
(8) Warm up and cool down
Warm up and cool down thoroughly after each practice session and make sure you are using good technique. If in doubt, or if your injury was caused by poor technique, consider having some professional sports coaching.
(9) Wear the right footwear
Make sure you wear the right footwear for the type of sport you are doing.
Professor Joseph Queally has a clinic at UPMC Sports Surgery Clinic
Northwood Avenue, Santry Demense, Dublin 9
For more information about diagnosing and treating sporting injuries and other locations, contact us.
Frequently asked questions
How are sporting injuries diagnosed and treated?
Depending on the type of injury, you will normally have a physical examination where the doctor will ask questions about when and how the injury occurred and you may also need an imaging test to confirm the suspected diagnosis. These include X-rays, CT scans and MRI scans. Treatment will depend on the type and severity of the injury. Some injuries get better by themselves using the RICE method, while others may require treatment such as a cast, splint or surgery.
Can sporting injuries be prevented?
Accidents happen, however there are things you can do to reduce your risk of getting injured. As we describe above, it’s important to use good technique (such as warming up and cooling down thoroughly), wearing the right footwear, using correct safety equipment and not going too hard and fast when you are training.
