Exercise is necessary for a lifetime of good health, and sports can be a great way to exercise. But, too often, people suffer injuries when they play. Three groups — children and adolescents, middle-aged athletes and women — are particularly vulnerable.

There are two types of injuries – acute and chronic, and they can be blamed on accidents, poor training practices, poor or nonexistent warm-ups and stretching, or improper gear (like shoes that don’t fit or aren’t made well).

The most common sports injuries are:

• Achilles tendon (a stretch, tear, or irritation to the tendon connecting the calf muscle to the back of the heel)
• Dislocation (to your ankles, elbows, fingers, hips, knees, shoulders or toes)
• Fracture – example: stress fractures (very small cracks in the bone)
• Knee injury – example: torn anterior cruciate ligament (ACL)
• Pain along the shin bone (also called shin splints)
• Sprain (stretched or torn ligament) or strain (stretched or torn muscle or tendon)
• Swollen muscles

Warm Up, Cool Down and Don’t Overdo It

What can you do to prevent yourself from becoming injured?

• Do warm-up stretches before activity. Stretch the Achilles tendon, hamstring and quadriceps (hold the stretch, don’t bounce).
• Do warm-up exercises for all activities, not just before vigorous ones.
• Don’t overdo it.
• Avoid bending your knees past 90 degrees.
• Avoid twisting your knees by keeping feet as flat as possible during stretches.
• Land with your knees bent when jumping.
• Cool down following vigorous sports. For example, after a race, walk for five minutes so your pulse comes down gradually.
• Wear properly fitting shoes that provide shock absorption and stability.
• Use the softest exercise surface available; avoid running on hard surfaces like concrete. Run on flat surfaces.
• Water is the most important nutrient for active people. Drink it before, during and after workouts.

Remember to listen to your body. If you frequently feel exhausted or you are in pain, you may be overdoing it. Be sure that you use your body and your equipment safely.

If you do get hurt, stop immediately. Continuing to play can cause more harm. Use Rest, Ice, Compression and Elevation (the RICE method) to relieve pain, reduce swelling and start healing.

Orthopedic Care for All Types of Athletes

Should you need a doctor’s care, surgery or rehabilitation, we can help. University Hospital and Medical Center specializes in orthopedic care for athletes of all ages and skill levels. Using the latest advances in the field of orthopedics and spine care, our Orthopedic and Spine Institute has been recognized for its regional excellence for decades. Patients have access to their own rehab gym and daily physical and occupational therapy. Our dedicated team of professionals includes board certified orthopedic surgeons and neurosurgeons with extensive training and orthopedic certified/trained professional nurses, physical therapists and technicians.

If you have a sports injury and need a referral to a doctor, call our Consult-A-Nurse® Healthcare Referral service, available 24/7 for free, at 1-866-4-HCA-DOCS (1-866-442-2362).