When we are involving ourselves with physical activities, like we it or not – injuries are unavoidable. All we can do is lower the risk factors. In this article, we will talk about most common cases that may happen.
- 1 Common Injuries In Basketball
- 2 Common Injuries In Soccer
- 3 Common Injuries In Volleyball
- 4 Basic Common Injuries
- 5 Shoulder Injury
- 6 Hamstring Sprain
- 7 Knee Injuries
- 8 The RICE method for injuries
- 9 Be safe!
Common Injuries In Basketball
We will look into most common injuries that basketball players are facing.
1. Knee Injuries. Usually they are minor sprains and strains. However, they are still a concern.
Prevention – Strengthen leg muscles. By strengthening leg muscles You will build powerful support for Your knee. Also remember to always stretch before high impact situations like basketball.
2. Foot & Ankle Injuries. Foot and Ankle problems are biggest issue in the basketball. As it is highest rated threat by the National Athletic Trainers Association.
Prevention – Best way by preventing ankle and foot injuries is getting right footwear. It’s all about the support. Nice pair of basketball shoes will do just that – they are designed with higher profile and more ankle support than any other sports shoes. If You want to be extra careful, You can use sports tape and use it on Your ankles.
3. Hip & Thigh Injuries. Running, jumping and pivoting put high stress on legs and hips. Therefore, making players prone to various injuries. Hip strains can occur from over-extending muscles and ligaments.
Prevention – Stretching is always the best way to prevent these kinds of injuries. However, You can’t always be safe, considering it’s a contact sport. Stretching makes muscles and tendons more flexible. Hip stretches are key exercises for warming up.
4. Head & Face Injuries. Accidental elbow to face or head hits when playing are a common occurrence in basketball.
Prevention – There aren’t much You can do besides being careful. And if You have concussive symptoms, seek medical help immediately.
5. Wrist & Hand Injuries. According to studies 11% of overall basketball injuries are hand injuries.
Prevention – Be aware of Your surroundings. Pay attention to Your fingers. Less contact – fewer hand injuries.
Common Injuries In Soccer
- Ankle Sprains
- Clavicle Fracture
- Foot Fracture
- Wrist Fracture
- Kneecap Bursitis
- Knee Sprain
- Menescal Tear
- Calf Strain
First injury must be tested and treated. We can treat most injuries that are minor, applying ice and elevating the body part. However, there will be times that you will need a sports doctor. If that is the case, return to sport only after you get permission from a professional medic.
- Do a proper warmup and stretching routine
- Get Your pre season physical examination and follow Your doctor’s directions
- Take in account field conditions that can increase injury rate
- Don’t use leather balls as they can become waterlogged and heavy
- Drink enough water
- Stay in shape whole year
- Avoid overuse injuries! Better take some time off than risk getting an injury.
Common Injuries In Volleyball
Most common injuries in volleyball are shoulder and finger injuries. Volleyball is a sport that involves a lot of overhead motions, such as spiking, blocking, setting.
Injuries And How To Treat Them
1. Rotator Cuff Tendinitis.
Serving and Spiking are motions that make rotator cuff muscles to generate all the power to move shoulder. These muscles can get torn, irritated or fatigued with overuse.
Treatment – Often enough rest and physical therapy will be enough to relieve the pain. If pain doesn’t go away, consult with sports doctor for further inspection.
2. Finger Injuries. Fingers get injured in volleyball often. Activities like blocking, setting, digging require doing so. Most common finger injuries are dislocations, fractures and ligament tears.
Treatment will differ depending on injury. Consult with your medical expert.
3. Ankle Sprains. Most common injury that volleyball player can get.
Treatment – Ankle sprains should be immobilized as quickly as possible. Usually ankle sprains doesn’t require surgical intervention. It takes 8-week daily rehabilitation to recover.
4. Lower Back Pain. We associate cause of lower back pain with muscle strains.
Treatment – Best treatment is rest and physical therapy.
How Volleyball Injuries Can Be Prevented
- Warmup, stretching and light aerobic exercises
- Cool Down after practice
- Minimize jumping on hard surfaces
- Use ankle brace
- Do strength training even on off season
- after injury, return to field only with clearance from medical professional
Basic Common Injuries
Shoulder injuries are very common in all sports you can think of.
You can even injure shoulder while doing regular housework if you are not careful enough. All it takes is one wrong movement, one wrong rotation.
The most common kinds of shoulder injuries:
If Your shoulder is rotated too far, then it can pop out of its socket.
You feel weakness and pain in your shoulder, furthermore there will felt of numbness and swelling.
Fractures is caused by falling or getting hit hard.
Most common are collarbone and arm-bone breaks.
If it breaks Your collarbone, then You won’t be able to lift Your arm. You will have a lot of pain and it will bruise.
It causes this injury between collarbone and shoulder blade, where they come together, also called acromioclavicular joint.
It is caused when ligaments holding the joint together gets teared from a fall or hard hit.
This condition will limit your arms’ mobility.
Your shoulder “freezes” are caused by pain, which has made you move it less. With that abnormal band of tissue builds up in the joint and restricts your shoulder movement.
A pulled hamstring is when we stretch hamstring too far and it tears. There are two types of hamstring sprains.
- Minor pain and short recovery time
- Severe with a need of surgery
Hamstring is the muscle that allows your knee to bend. Most common cases occur when:
- Starting to run
- Suddenly stopping from running
- Undeveloped glutes. These two muscles work together. If glutes are weak, then the hamstring gets too much pressure and gets strained.
- Too tight muscles
- You didn’t warm up
How to tell that I have strained a hamstring?
You feel pain during physical activities, also there is a snapping or popping feeling.
Pain while straightening leg is also a clear giveaway.
- Lift your leg. If You are sitting home, then put some pillows under the leg.
- Apply ice till the pain is gone. Repeat if the pain comes back.
- Do stretching exercises
- If the case is severe, you may need a doctor consultation
Do not rush things while healing. If You put too much pressure on leg while recovering, You have a much higher risk injuring it all over again.
Knee is more complicated joint than you might think. It is the most complicated joint in our body. The knee joint is composed of four elements:
- Ligaments (external and internal)
Cartilage is the tissue that cushions bones of the knee joint. External ligaments slide over the bones and protect them from impact.
There are two very important ligaments inside our knee (anterior and posterior crucificial ligament) that are between meniscus that are also a part of knee joint.
Tendons connect muscles that support knee joint to bones in upper and lower leg.
- Ligament Injuries
- Menescal Tears
- Tendon Tears
The treatment depends on severity of the injury and specifics of injury. Pain is also an important factor.
First, after the injury, you need to rest for a while. Sometimes You need to take the medication at firsthand.
Sometimes You may need physical therapy to restore movement and strength in the leg and the knee.
But considering the fact that knee joint is a very complicated joint, it is better to consult your doctor after you have received first aid.
Sometimes at the beginning it seems nothing, but after some time the symptoms become stronger.
To prevent injury
Decrease amount of physical activity if you feel pain.
Wear appropriate shoes and gear while running.
Warm up and stretching are a must!
Proper nutritional diet is important. Calcium, Protein and Vitamins are necessary to have healthy bones.
Maintain healthy bodyweight.
Avoid hitting knee against hard surfaces (for example when doing lunge exercise)
Pulled muscles, also called muscle strains, are most common injuries in sports. In most cases, all they need is rest and they will heal up.
Muscles get pulled when they are stretching beyond their capacity suddenly.
Most common pulled muscles are
To prevent pulled muscles You have to do a proper warmup routine, furthermore it is very important to stretch Your muscles before You go on all-out effort.
- Sudden pain
- Muscle Spasms
- Losing Your footing
Lifting up and applying ice is your best option.
Rest is also important as always after an injury.
The RICE method for injuries
RICE is an acronym for a type of treatment. Doctors recommend this treatment when a person has injured a muscle, tendon, or ligament. These are called soft tissue injuries.
Following the steps below may help to treat a moderate injury. Begin after an injury and continue treatment for the next 24–48 hours.
Rice – avoiding use of injured area (Immobilization prevents further injury and gives the body time to recover)
Ice – Applying ice packs to the injured area, without them touching the skin (Cold reduces pain by numbing the affected area)
Compression – Wrapping the injured area with an elastic bandage to provide support, reduce blood flow, and limit swelling (but do not overdo! Do not stop the blood flow!) (Pressure keeps swelling under control)
Elevation – Keeping the area raised to reduce swelling (Reduces swelling, and the associated pain and discomfort).
Ice the injury for 20 minutes four to eight times a day. This is especially necessary within the first 3 days. Never allow ice to touch the skin directly. Compression is effective for up to 1 week. Wrap the bandage tightly enough to support the area, without cutting off blood flow. Elevation – it is best to elevate the area for 2–3 hours a day.
Seek medical care if:
- the injured person cannot put any weight on the area
- the area is numb or misshapen
- the injury is recurring
It is most useful for mild to moderate injuries. Doctors usually recommend the RICE method for: sprains, strains, bruises and other tissue injuries. But the method is not recommended to treat broken bones or more serious injuries to soft tissue!
To avoid trauma and injuries, make sure that activity you want to do is safe and appropriate to Your abilities!
Always seek for medical help if you are not sure what to do further.
Warm Up before a physical activity!
When You try to do something the first time, take together with yourself others. The best choice would be someone who knows the activity, and its safety rules.