Injury

Sometimes you can injure yourself when you play sports or exercise. Accidents, poor training practices, or improper gear can cause them. Some people get hurt because they are not in shape. Not warming up or stretching enough can also lead to injuries.

If you get hurt, stop playing. Continuing to play or exercise can cause more harm. Treatment often begins with the RICE (Rest, Ice, Compression, and Elevation) method to relieve pain, reduce swelling, and speed healing. Other possible treatments include pain relievers, keeping the injured area from moving, rehabilitation, and sometimes surgery.

Jumper’s Knee

Also known as patellar tendinitis, jumper’s knee occurs when there is an injury (or inflammation) to the tissue that connects the kneecap and thigh muscles to the shin bone. Overuse or repetitive motion triggers this injury. Anyone can get jumper’s knee but, as the name suggests, you’re especially at risk if your sport of choice involves a lot of jumping, as in basketball and volleyball. You also are more likely to experience jumper’s knee the more you weigh or if you play sports on a hard surface. Symptoms include knee pain, especially just below the kneecap. You also may experience weakness or stiffness in the knee while jumping or kneeling, or while climbing stairs.

Little League elbow

Often associated with over-use, Little League elbow (also Little Leaguer’s elbow) is a condition that affects the growth plate of the elbow in adolescents. It is a common injury not only for baseball pitchers, but also for catchers, infielders, and outfielders. The repetitive motion of throwing puts too much stress on the elbow and leads to chronic inflammation of the growth plate. Adults can experience a similar condition, called ulnar collateral ligament injury. Symptoms are pain of the inside elbow, especially when throwing. The pain gets worse with each consecutive throw.

Runner’s knee

Another repetitive-motion injury, runner’s knee is common to runners or to anyone who does a lot of walking, biking, or general knee bending. It can also be caused by knee trauma or a hard bump to the knee. Symptoms include pain behind your kneecap, especially when you bend your knee. You also may be able to feel a grinding sensation when your knee bends. Swelling is also associated with this condition.

Sprains

A sprain is one of the most common sports injuries. A sprain is a stretch or tear of a ligament near a joint, such as a knee, ankle, or wrist. Sprains are most often caused by falling or by a twisting motion. They can be mild or severe, depending on whether the ligament is stretched or torn. Symptoms are pain and swelling (sometimes severe), as well as not being able to apply weight to the joint or use it without pain. Bruising is also typical.

Strains

You should not confuse a strain with a sprain. They are different. A strain refers to a muscular injury, while a sprain is an injury to a ligament. A strain occurs when you stretch or tear muscle tissue by overextending it. Mild strains can be caused by repetitive motion. Acute strains typically happen in a single movement. In sports, acute strains are most likely to occur when you are running, jumping, or lifting, or when you quickly change direction. You’re also more likely to strain a muscle in cold weather. Symptoms are sudden pain followed by immediate limited range of motion to the affected area. In severe cases, you may also see bruising and swelling.

Tennis elbow

Tennis elbow is a painful condition caused by overusing your elbow. Repetitive motions, like those a tennis player or golfer would use, are to blame. This condition isn’t limited to athletes, though. You can suffer from tennis elbow anytime you perform a repetitive task that engages your elbow in the same way. Instead of affecting the inside elbow (like Little League elbow), tennis elbow makes for a painful outside elbow. The pain is caused by inflammation in the tendons. Other symptoms may include weakness, especially as it relates to gripping objects.

TREATMENT PLAN FOR SPORT INJURIES

Minor sports injuries can be managed at home and should get better in a few days. The best home care is to use the R.I.C.E. treatment plan: Rest, Ice, Compression, and Elevation.

Rest
Immediately stop using the injured area. Sometimes 24 to 48 hours of rest will make a big difference in overall recovery. It could be that the area you injured will need to rest for a longer period of time. For injuries affecting legs, knees, or ankles, this means using crutches so that you are not putting weight on the injured body part.

Ice
Putting ice on your injury will help with pain and swelling. You should apply ice to the affected area for 15 to 20 minutes every four hours. Crushed ice is best for ice packs because you can manipulate it easier to cover the injury.

Compression
Keeping pressure on the injury will also help with swelling and will provide additional support. An elastic medical-grade bandage works best. Wrap the bandage tight, but not so tight that it cuts off circulation to the area.

Elevation
Propping up the affected area offers a few benefits. First, it will ensure you are resting your injury properly. Second, it will help reduce swelling. The correct way to elevate is to make sure that the injured area is propped up higher than your heart.