5 Common Sports-Related Injuries and Tips to Prevent Them

Sports are an essential part of a healthy and active lifestyle. Physical activity is good for your heart, respiratory system, muscles, joints, and bones. But along with a bunch of health benefits, playing sports comes with certain risks, like injuries. Of course, the risk of injury shouldn’t prevent you from playing sports. But by being aware of some common sports injuries, you can take steps to prevent them. 

Below are 5 common sports injuries that any athlete can get.

1. Achilles Tendinitis

Achilles tendinitis is a common sports-related injury that results from the overuse of the Achilles tendon. Because of constant intensive loads, small tears appear on your Achilles tendon. This contributes to inflammation, swelling, and pain in the affected tendon. 

To prevent the development of Achilles tendinitis, it is crucial to increase the loads gradually. Try to avoid activities that put excessive stress on your tendon. If you notice discomfort or pain in the heel during particular exercises, stop it and rest. Stretching and strengthening your calf muscles may also be helpful. 

2. Runner’s Knee

Knee injuries are one of the most common injuries for people participating in sports like running or jumping. This condition usually causes dull and aching pain in the knee. Because of the runner’s knee, it may become hard for you to walk stairs or squat your knee. 

To decrease the risk of developing a runner’s knee, you need to maintain the strength and flexibility of the quadriceps and hip muscles. If pain develops after a particular exercise, consult a specialist to make sure you have the right technique. Wearing the right and well-fitting shoes also helps preserve the health of your knees. 

3. Tennis Elbow

More than 7 percent of sports injuries are associated with elbow injuries. Tennis elbow is an injury due to overloading the tendonitis in the elbow (repetitive motions). The pain caused by this injury is usually felt in the elbow but may spread in the forearm and wrist. The most common symptom is pain when you use or strain your elbow. 

To prevent tennis elbow you need to avoid repetitive movements and strengthen your forearm muscles. Be sure to stretch and warm your arms before the exercise. Developing the right technique may also help prevent elbow injury. If you suspect you have a tennis elbow, be sure to visit a sports injury clinic to get qualified medical help. 

4. Strains and Sprains

Strains and sprains are very common injuries among athletes. Strain is an injury that happens because of overstretching or tearing of muscles or tendons. Tendons are tissues that connect your muscles and bones. A sprain is an issue that occurs when you overstretch or tear your ligaments. Ligaments help to connect two bones in the joint. Sprains and strains usually affect areas like the ankle, hamstring muscle, and lower back.

There are several recommendations that can help you minimize the risk of strains and sprains. First of all, you need to avoid highly strenuous exercises and increase loads gradually. Be sure to stretch and warm up your muscles before each workout. Playing on cold muscles increases the risk of injury significantly. If you exercise a lot, invest in good sport's shoes. By playing sports in ill-fitting shoes, you can end up with serious injuries.

5. Back Injuries

Back pain and back injuries are common among athletes. Over 20 percent of sports injuries are related to the back. Your back is subjected to great strains and loads, especially if you play sports that involve repetitive impact, bearing weights, and twisting motions. 

Just like with most sports injuries, it is important to warm up before the workout and stretch back muscles. This helps to prepare your muscles for the stresses caused by exercising. If pain and discomfort appear after a particular exercise, work with a professional to improve your technique. Developing the right technique is the best way to keep injuries at bay.