Stay in the Game: Proven Ways to Prevent Sports Injuries

Common Sports Injuries

There are a variety of injuries that athletes may receive while playing their sport. High-contact sports pose a greater risk of injury; however, low-contact sports like cross country can still come with pitfalls. Here is a list of common sports injuries:

● Broken bones: Sudden impact on a bone can cause it to fracture, otherwise “breaking it.” It can usually be treated with a splint or cast, but in severe cases, surgery is needed.
● Dislocations: When the end of a bone gets forced out of its place in the joint, it becomes dislocated. Dislocations can cause the bone to be completely out of place or partially where it can still touch the other bone, just not all the way.
● Sprains: When ligaments (tissues that hold bones, organs, and joints together) become torn from strain and stretching too far, that produces a sprain. Sprains commonly occur on the wrist, ankle, or fingers.
● Tendinitis: When the tendons (the tissues that connect muscles to bones) have been overworked and put through routine strain, you may experience tendinitis. This type of injury can be brief or long-term and painful.
● Muscle contusions: Otherwise known as bruises, this type of injury affects the muscles. If you are hit in the leg with a baseball, your muscles can bruise. This type of injury cannot be seen since it’s under the skin, but it is painful.

While there’s no guarantee you or your loved one will never experience injury while playing a sport, there are methods you can use to decrease the risk.

Preventing Sports Injuries

Ensuring you are training efficiently and attending practices before competitions is extremely important for preventing injury. Learning the proper footwork and techniques means fewer surprises or complications on game day. Plus, going through the proper motions of the sport will help create muscle memory, which will better prepare you for games. Repeating those motions will also build strength in those muscles, leading to fewer strains.

Depending on the sport, ensuring you wear the proper gear, like a helmet or shin guards, will also keep your muscles and bones safe during play.

Lastly, don’t push yourself. If you need to take a break, take it. Giving yourself a moment to catch your breath and rehydrate is important to avoid wearing yourself out.

The Importance of Hydration and Nutrition

Drinking enough water during practice or a game prevents injuries or heat stroke. With most physical activities where you exert your body, you will lose anywhere from 2-3 quarts of water per hour or about 4-6 water bottles worth. Staying vigilant with hydration not only decreases your risk of complications but also improves your performance. Your speed, strength, endurance, and agility are all affected by water, so remaining properly hydrated allows you to stay on your A-game.

It’s important to replenish electrolytes, such as salt, that are otherwise lost when they come out with your sweat. Simply put, salt in the body helps absorb water, so you can't get adequately hydrated if you don’t have enough. Sports drinks contain electrolytes necessary to replenish what’s been lost and support your joints, organs, muscles, and nerves. Foods like leafy greens, dairy products, potatoes, bananas, and beans also contain electrolytes.

What you eat matters, too. Athletes of all ages should get a balanced diet of proteins, carbohydrates, and fats. These nutrients will be turned into energy, but they’re also used for:

● Protein: Builds and repairs muscle and regulates normal body functions.
● Carbohydrates: Fuels the body for long periods after breaking down into glucose (sugar) that can be stored in the muscles or liver for later use.
● Fats: Aids in the digestion of essential vitamins like A, D, and E that support the body.

These nutrients all play a vital role in your overall health and performance in sports. But did you know that when you eat will also make an impact on your capacity?

The night before a competition, you should eat a carb-rich meal, such as pasta, to stock up on fuel you’ll use the next day. Make sure you also eat a big meal a few hours before your game to obtain enough fuel to run on.

A mid-game light snack is also essential, as it will replenish any energy you may have lost while on the court or fi eld. This could include foods like bananas, energy-infused bars, or crackers. Eating a protein-rich meal within an hour or two of the game ending will help prevent muscle soreness and help them continue to grow.

When to Seek Medical Attention for Sports Injuries

For serious ailments like a broken bone, head injury, or dislocation, seek medical attention immediately. Most injuries can be treated in urgent care, but for severe injuries, such as a bone that broke and is now visible outside of the skin, go to the emergency room. If you’re unsure which service to go to, read this blog. You can also visit the Orthopedic Walk-In Clinic for various non-life-threatening injuries.

You should still seek medical attention even if the injury is not severe, like a bruise or sprain. That way, our experienced providers can examine the injured area and provide specialized, advanced care to ensure proper healing.