If you’re a serious athlete of any kind, you’re at risk for a number of injuries. Whether you’re a runner or tennis player or enjoy high-contact sports, you need to take measures to protect yourself.
Depending on the severity, an injury can affect your future performance and even mean discontinuing your involvement in a sport.
The best thing you can do is educate yourself on the most common sports injuries for your preferred activity. Then, do what you can to prevent them.
To help you out, we’ve created this quick guide detailing six injuries along with prevention tips.
1. Torn Rotator Cuff
If you play baseball, tennis, or any sport that requires the use of your shoulder, you’re at risk for a torn rotator cuff. When this happens you’ll experience pain or numbness in the shoulder area. Typically the pain occurs when the arm is lifted or rotated above the head.
To help prevent this, you need to strengthen your rotator cuff. Do this with low resistance shoulder exercises at the gym. Because your rotator cuff muscles are small, lower resistance and more reps help gradually build strength.
2. Strained Hamstring
This is one of the most common sports injuries in athletes who must execute quick bursts of speed and footwork to change direction. A strain is a result of the hamstring muscle in the back of the leg absorbing the impact of these moves.
To help prevent a pulled hamstring, immediately stop if you feel any tightness in the backs of your legs. Don’t increase the intensity of your workout by too much. Also, always warm up gradually, especially in colder weather.
3. Runners Knee
Make no mistake, runners aren’t the only athletes who are susceptible to runner’s knee. This injury is a result of either a tear or long-term deterioration of a tendon located below the kneecap.
To prevent runners knee, try jogging on soft surfaces like a track and avoid drastic increases in your workout time. Wearing proper running shoes helps too. Also, strengthen your quadriceps and hamstring muscles at the gym.
4. Sprained Ankle
This is another of the most common sports injuries. This typically happens as a result of a rolled ankle, which damages ligaments.
For prevention, make sure you thoroughly stretch the ankle muscles prior to exercise. When at the gym, do exercises that work the ankle muscle to increase strength. You can also use tape around your ankle or an ankle brace for support.
5. Achilles Tendinitis
This injury occurs at the back of the ankle. It’s a result of repetitive stress on the Achilles tendon. Any type of frequent running or jumping means you’re susceptible to this painful injury.
The best prevention is strengthening your lower legs. You should also work on flexibility in this area as well. A lack of strength and flexibility in the calf muscles it a typical culprit of Achilles Tendinitis.
A concussion is a series injury and shouldn’t be taken lightly. If you play high-contact sports like football, hockey, or boxing, you’re likely to get a concussion at some point.
Obviously, proper protective gear is the best prevention. It’s also important to strengthen the shoulder and neck muscles. Strength in these areas allows you to more effectively absorb blows.
Avoiding Common Sports Injuries
Taking the proper steps before engaging in a sport or workout is the best way to avoid injury. Integrate the prevention techniques listed above into your routine and you’ll cut down the risk factors involved.
Las Vegas Sports Performance offers personal training and injury reduction services for athletes. Contact us today to learn more.