What Are Sports Injuries?

Sports Injuries

"Sports injuries" are injuries that happen when playing sports or exercising. Some are from accidents. Others can result from poor training practices or improper gear. Some people get injured when they are not in proper condition. Not warming up or stretching enough before you play or exercise can also lead to injuries. The most common sports injuries are:

* Sprains and strains

* Knee injuries

* Swollen muscles

* Achilles tendon injuries

* Pain along the shin bone

* Fractures

* Dislocations

What is the Difference Between an Acute and a Chronic Injury?

There are two kinds of sports injuries: acute and chronic. Acute injuries occur suddenly when playing or exercising.

Sprained ankles, strained backs, and fractured hands are acute injuries.

Signs of an acute injury include:

* Sudden, severe pain

* Swelling

* Not being able to place weight on a leg, knee, ankle, or foot

* An arm, elbow, wrist, hand, or finger that is very tender

* Not being able to move a joint as normal

* Extreme leg or arm weakness

A bone or joint that is visibly

out of place.

Chronic injuries happen after you play a sport or exercise for a long time. Signs of a chronic injury include:

* Pain when you play

* Pain when you exercise

* A dull ache when you rest

* Swelling.

What Should I Do if I Get Injured?

Never try to "work through" the pain of a sports injury. Stop playing or exercising when you feel pain. Playing or exercising more only causes more harm. Some injuries should be seen by a doctor right away. Others you can treat yourself.

Call a doctor when:

The injury causes severe pain, swelling, or numbness

* You can not put any weight on the area

* An old injury hurts or aches

* An old injury swells

The joint doesn't feel normal or feels unstable.

If you do not have any of these signs, it may be safe to treat the injury at home. If the pain or other symptoms get worse, you should call your doctor.

Use the RICE (Rest, Ice, Compression, and Elevation) method to relieve pain, reduce swelling, and speed healing. Follow these four steps right after the injury occurs and do so for at least 48 hours:

Rest

Reduce your regular activities. If you have injured your foot, ankle, or knee, take weight off of it.

A crutch can help. If your right foot or ankle is injured, use the crutch on the left side. If your left foot or ankle is injured, use the crutch on the right side.

Ice

Put an ice pack to the injured area for 20 minutes, four to eight times a day. You can use a cold pack or ice bag.

You can also use a plastic bag filled with crushed ice and wrapped in a towel.

Take the ice off after 20 minutes to avoid cold injury.

Compression

Put even pressure (compression) on the injured area to help reduce swelling. You can use an elastic wrap, special boot, air cast, or splint. Ask your doctor which one is best for your injury.

Elevation

Put the injured area on a pillow, at a level above your heart, to help reduce swelling.

What Can People Do to Prevent Sports Injuries?

Do not bend your knees more than half way when doing knee bends.

Do not twist your knees when you stretch. Keep your feet as flat as you can.

When jumping, land with your knees bent.

Do warmup exercises before you play any sport.

Always stretch before you play or exercise.

Do not overdo it.

Cool down after hard sports or workouts.

Wear shoes that fit properly, are stable, and absorb shock.

Use the softest exercise surface you can find; do not run on asphalt or concrete.

Run on flat surfaces.

For adults:

Do not be a "weekend warrior." Do noy try to do a week's worth of activity in a day or two.

Learn to do your sport right. Use proper form to reduce your risk of "overuse" injuries.

Use safety gear.

Know your body's limits.

Build up your exercise level gradually.

Strive for a total body workout of cardiovascular, strength-training, and flexibility exercises.

For parents and coaches:

Group children by their skill level and body size, not by their age, especially for contact sports.

Match the child to the sport. Do not push the child too hard to play a sport that she or he may not like or be able to do.

www.niams.nih.gov To be continued