Common sports injuries and how to treat them

Sports injuries are an unfortunate reality for many athletes, ranging from amateur enthusiasts to professional competitors. Proper treatment and rehabilitation are important for a fast and complete recovery. This article will guide you through the five stages of sports injury rehabilitation, providing insights into common injuries and effective treatments.

Common sports injuries

Sports injuries can happen for many reasons, including overuse, improper technique, inadequate warm-up or sudden impacts. These injuries can affect different parts of the body, such as the ankle, knee, shoulder or back, depending on the sport and the circumstances of the injury. According to the Centers for Disease Control and Prevention, some of the most common sports injuries include:

Sprains (ligament injuries)

• Sprains account for 41% of all sports injury diagnoses. Ankle ligament sprains specifically account for 15% of all reported injuries. Lateral ankle sprains make up more than 75% of all acute ankle sprains.

Strains (muscle or tendon injuries)

• Muscle or tendon injuries account for 41% of all sports injury diagnoses (combined with sprains). Lumbar muscle strains specifically account for 12% of common injuries.

Fractures

• Fractures account for 20% of all sports injury diagnoses. Bone fractures specifically account for 9% of common injuries.

Dislocations

• Dislocations account for 4% of sports-related injuries. Shoulder dislocations are the most common, accounting for 39% of all dislocations. Finger dislocations are the second most common, making up 27% of dislocations. Knee dislocations account for 23% of dislocations.

Common causes

Common reasons for sports injuries include overuse, improper technique, inadequate warm-up, poor equipment and fatigue. Previous injuries that have not fully healed can also make an athlete more susceptible to further harm.

Immediate first aid measures for sports injuries

Immediate first aid for sports injuries typically follows the PRICE principle: Protection, Rest, Ice, Compression and Elevation. Protect the injured area from further harm and rest it immediately. Elevate the injured area above heart level when possible. For severe injuries like dislocations or suspected fractures, immobilize the area and seek immediate medical attention. Certain severe cases will require surgical intervention.

The five stages of sports injury rehabilitation

Rehabilitation is important in healing from sports injuries. It helps restore strength, flexibility and function while reducing the risk of re-injury. Here are the five stages of sports injury rehabilitation:

1. Pain and swelling control. The initial phase focuses on managing pain and reducing swelling. The PRICE method is commonly used during this stage. Additionally, healthcare professionals may recommend pain medication or use modalities like electrical stimulation or ultrasound to aid in the healing process.

2. Range of motion and flexibility improvement. Once pain and swelling are under control, the focus shifts to improving the range of motion and flexibility of the affected area. This stage involves specific stretching exercises, which may be performed independently or with the assistance of a physical therapist.

3. Strength building and balance training. The third phase concentrates on rebuilding strength in the injured area. Balance training is often also introduced to improve the body’s awareness of its position in space.

4. Sport-specific training. As strength and balance improve, rehabilitation moves into sport-specific training. This phase incorporates exercises and drills that mimic the movements and skills required in the athlete’s sport. The goal is to prepare the body for the demands of the specific athletic activity.

5. Gradual return to full activity. The final stage involves a carefully planned return to full sports participation. This process is gradual to ensure the athlete can safely handle the physical demands of their sport without risking re-injury.

The specific treatment plan and healing time depend on the type and severity of the injury, as well as the individual athlete’s needs and goals.

“Taking the time to move through each of these recovery steps is key in getting back to your regular activities quicker,” says Marke Bickett, IU Health Sports Medicine physician assistant.

Prevention strategies

While not all sports injuries can be prevented, several strategies can help reduce the risk:

• Proper warm-up and cool-down routines
• Use of appropriate protective gear
• Gradual increase in workout intensity and duration
• Regular technique refinement and skill training
• Adequate rest and recovery between training sessions

By implementing these preventive measures, athletes can significantly lower their risk of sustaining sports injuries.

Sports injury rehabilitation is a critical process for athletes recovering from injuries. Remember, proper treatment and rehabilitation not only facilitate recovery but also help prevent future injuries, ensuring a long and healthy athletic career.

Additional Reading and Resources

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• Graduate walks with confidence again after knee injury
• Personalized care gets ROTC leader back to training
• IU Health Sports Medicine in local youth sports