THE LONG AND SHORT OF SPORTS INJURIES
Sports injuriescanhappen toanyone.Theyhappen toprofessionalathletes, and theyhappen toamateurs.Thedifferencebetween these twogroupsof people is that professional athletes usually have a team of people they are working with who can identify what the injury is and begin with effective treatments right away, while amateurs may spend weeks waiting before they even begin to engage in any sort of treatment process. When you experience a sport injury, don’t wait to see what is going on beneath the surface. While a simple sprain may seem like something that isn’t a big deal, this isn’t always the case. A physical therapist can look at a sport injury and begin to identify if there are any additional injuries at stake that may need to be addressed. Here is a quick breakdown of the three most common sports injuries: •Sprains:Asprainoccurswhen theconnective tissue thatmeetsat theend point of two bones is stretched too far or even torn. The most common way to experience a sprain is by falling, and many people experience sprains to their knees, ankles, wrists and elbows. It is also possible to sprain the neck, back or shoulder, and these sprains occasionally require further treatment. •Strains:Similar tosprains,andoftenmisidentifiedasastrain, thishappens when a muscle or tendon is twisted, torn or pulled. Strains happen as a result of overstretching, so are not typically the result of a fall or tackle, but insteadcanhappenduringyourstretching routine.Sometimesstrains manifest as muscle spasms. Working with a physical therapist can help you to learnhealthystrategies forstretchingso thatyoucanavoidstrains. • Shin Splints: Another incredibly common sports injury, this type of injury
specifically develops in the shins. Shin splints cause pain along the large bonethat linesthefrontofthe lower leg.Theyaremostcommon inrunners butcandevelop inanyathletewhohas torun.Thereasonshinsplints tend to develop is poor preparation, and so working with a physical therapist can help you to prevent shin splints with proper training techniques. Another incredibly common type of sports injury is knee injuries. Based on information from the U.S. Department of Health and Human Services, knee injuries are themost common typeof injury that peopleexperience— and this is especially true among athletes. The biggest problem with knee injuries is that they are difficult to treat, and typically require you to stay off ofyourknee foranextendedperiodof timeas the jointheals.Stayingoffof your knee is difficult, especially if you plan on returning to your sport. The best way to reduce how long a knee injury will affect you and strengthen your knee to prevent future injuries is by working with a physical therapist.
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Exercise Essentials Flexibility, strength, and stability are needed to keep you loose and pain free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 3 times. Stretches Knee & Leg Muscles
Strengthens Hip Muscles PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Repeat 4 times.
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