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| Play Smart: Sports Injury Prevention Guide |
Giancarlo La Giorgia
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This summer, millions of Canadians will engage in physical activity — in the park, on the beach and even at the arena. Unfortunately, accidents can and do happen, but there are ways to avoid getting seriously hurt. “Appropriate training ensures that exercises are done with good technique and proper biomechanics, strengthening muscles and bones while reducing potential injuries,” says Dr. Scott D. Howitt, a sports and rehabilitation specialist and director of the Sports Performance Centre in Thornhill, Ont. “The stronger we are, or the more force we can withstand with the aid of protective equipment [such as helmets and padding], the less likely we are to suffer a serious injury,” he says. |
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To help you stay safe, we’ve compiled a list of the 10 most common sites of sports injuries and how to avoid them.
1. Head
Description: Head injuries fall into three main categories: concussions, ranging from mild confusion to temporary un consciousness; fractures; and hematomas, or bleeding within the skull or inside the brain.
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Prevention: In 2004, about 5,000 Canadians under age 19 were hospitalized for head traumas, about 10% due to cycling accidents Repeated concussions can lead to brain damage, while an untreated hematoma can cause pressure within the skull, causing serious brain damage or even death. Always wear a helmet when playing contact sports such as football or ball hockey, or doing activities such as biking and inline skating. |
2. Neck
Description: Neck injuries occur frequently in activities with a potential for falling, such as horseback riding, diving and gymnastics, or contact sports, such as rugby and football.
Prevention: Pre-activity warm-up helps avoid sprains and strains. Where possible, wear the appropriate equipment, which will help prevent serious injuries. When severe injury is suspected, keep the person still, with his or her head held straight, until paramedics arrive. Never try to move the person, since mishandling a neck fracture could lead to permanent paralysis or death.
3. Back
Description: Back injuries are often caused by twists or overexertion of back muscles during bending or lifting movements. They can occur in most sports, and especially in high-strain activities such as weightlifting.
Prevention: Stretching and balanced flexibility can reduce instances of extreme postures and ligament injury, while strengthening back and abdominal muscles, without overexerting them, can protect your back and prevent strains.
4. Shoulders
Description: Shoulder joint dislocations are most common in contact sports, but may occur in any activity causing excessive stretching or falling. Shoulder muscle strain or tearing are also common in baseball, tennis, volleyball and other overhead sports that require repeated, high-velocity shoulder rotation.
Prevention: Adequate warming up the shoulders before engaging in any activity, as well as wearing appropriate protective gear, will help prevent injury. Allowing injuries to heal is also key to avoiding repeated stress. In the event of a dislocation, never try to snap the joint back into place; seek professional medical help immediately.
5. Hands and Wrists
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Description: Hand, finger and wrist injuries include fractures, joint dislocations, and ligament sprains, often occurring in such contact sports as football, lacrosse and rugby, but also in activities such as inline skating. Falls that force the hand or fingers backward or forceul blows to the hands are the usual culprits. Prevention: Protective gloves, especially with wrist guards or athletic tape, and increased hand and wrist strength are the best ways to avoid injury. |
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6. Sex Organs
Description: Male athletes bear the brunt of this type of injury, since their genitals are outside the body and lack natural protection. Breast injuries can occur in women’s contact sports.
Prevention: Men should always wear an athletic cup, or jock strap, when engaging in contact sports, or sports where balls are in play, such as soccer. Women should wear supportive sports bras while playing sports or exercising.
7. Knees
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Description: Blows to or twisting of the knee in high-impact sports or activities that place repeated stress on the knee can result in several injuries. These include “runner's knee,” a general term for pain at the front of the knee due to irritation between the kneecap and thigh bone; tendinitis, or tendon degeneration; ligament tearing; and cartilage damage. Prevention: Knee pads and playing on soft surfaces will help protect the knees from injury following blows or falls. Warming up and not overdoing it will reduce the risk of both acute and chronic injuries. Proper footwear is a must, but interestingly, running shoes with shock absorbers in their soles may lead to more injury than shoes with thin soles since wearers are more likely to pound the ground if they can’t feel it through the added cushioning. Dr. Howitt recommends seeking out a reputable shoe store and buying the right shoe for you and for your sport. |
8. Shins
Description: Shin splints, or pain along the tibia, is primarily seen in runners, while fractures are common to soccer, rugby and football players.
Prevention: Runners, especially those just starting out, should avoid overtraining. Proper warmup, as well as proper technique (i.e., rolling from the midfoot to the toes, not pounding the pavement with flat feet), will reduce the risk of shin splints. Wearing shin guards will help prevent fractures.
9. Achilles Tendons
Description: Quick-acceleration and jumping activities, such as sprinting, football and basketball, can produce irritation, stretching or tearing of the Achilles tendon, which connects the calf muscle to the back of the heel. Tendinitis, due to overuse and aging, is the typical cause of tendon rupture.
Prevention: Eccentric strengthening (strengthening, while lengthening) and regular, low-impact exercise (as opposed to occasional, high-impact exercise) are the best means of avoiding Achilles tendon injuries.
10. Feet
Description: Your feet support all of your weight and must continually absorb the force of your footfalls during running and jumping. They can be particularly susceptible to injuries, including ligament strains, fractures and bruises.
Prevention: Many people have flat feet or high arches, which make them more susceptible to injury. Increasing your ability to stand on one leg (balance) is key, while orthotic shoe inserts, ideally prescribed by a podiatrist, may also be helpful.
RICE therapy for sports injuries Rest: Rest and protect the injured or sore area. Stop, change or take a break from any activity that may be causing your pain or soreness. Ice: Cold will reduce pain and swelling. Immediately apply an ice or cold pack (wrapped in a towel, not directly onto skin) to prevent or minimize swelling and keep it there for 10 to 20 minutes, three or more times a day. After 48 to 72 hours, if the swelling is gone, heat may be applied to the area that hurts. Compression: Compression, or wrapping the injured or sore area with an elastic bandage (not too tightly), will help decrease swelling. Elevation: Elevate the injured area on pillows while applying ice and anytime you are sitting or lying down. Try to keep the area at or above the level of your heart to help minimize swelling. Non-prescription anti-inflammatory drug: ASA and ibuprofen may also help relieve pain and swelling. Dr. Howitt points to the impact of overall nutrition, noting that “a diet rich in omega-3s from cold-water fish helps to keep us in anti-inflammatory state.” |
Beating heat exhaustion It’s natural that Canadians want to get out and be more active in warm weather, but only cool heads prevail when the temperature soars. To avoid heat exhaustion, watch out for such symptoms such as fatigue, headache, pale and clammy skin, dizziness or fainting, nausea or vomiting, and elevated temperature. If unchecked, body temperatures can rise above 40°C (104°F), leading to heat stroke, coma, heart attack or death. Drink more water or if sweating excessively, a sports drink, and minimize intake of coffee or tea and drinks sweetened with sugar. If you have to, avoid exercise when it’s too hot and wear loose, light and layered clothing that can be removed as needed |
