Injuries can be either sudden or gradual and tend to fall into four categories:
- Sprains - A stretched or torn ligament.
Ligaments are the connective tissues that join bones together.
- Strains - A twisted, pulled, or torn muscle
or tendon. Tendons are the tissues that connect muscles to
bones.
- Dislocations - When the end of a bone is
forced from its normal position in a joint.
- Fractures - A broken bone, which can be
caused by trauma, weakness, or overuse.
Fortunately, many sports injuries are preventable. Here are some
ideas on how you can avoid getting sidelined this summer.
Work out within your limits
Lots of injuries occur when people try to do too much, too soon. Increase your activity level gradually and consistently:
- Don't be a weekend warrior - Is channel
surfing the only exercise you get during the week? If so,
cranking up the volume on your exercise plan come Saturday
is likely to leave you in pain.
- Talk to your doctor - If you haven't exercised
in a while, talk to your doctor before upping your activity
level significantly.
- Think 10 percent a week - Whatever your
fitness level, a good rule of thumb is to increase your amount
of activity no more than 10 percent a week.
- Build in "off" days - To avoid overuse
injuries, plan for a day or two without exercise each week.
Watch your technique
Both experienced athletes and occasional exercisers can take steps to avoid injuries:
- Warm up - Before you exercise, get your
heart rate up with a few minutes of walking, running in place,
or jumping jacks. Then stretch, holding each position for
30 seconds, being careful not to bounce and twist.
- Wear the right footwear - Make sure your
shoes fit well and are appropriate for the activity you're
participating in. You know that TV commercial where women
play basketball in high heels? Don't try this at home, as
they say!
- Keep your feet on the ground - Knees and
ankles are the most commonly injured joints, so be sure to
avoid twisting or overextending. During sports like basketball
or volleyball, make a conscious effort to plant both feet
firmly on the ground — especially when you move from
side to side.
When stretching, don't bend the knee more than
90 degrees. Think of how your knee is bent when you sit in
a chair, and don't go tighter than that.
- Mix up your fitness program - Vary your
workouts so you focus on all three components of fitness:
get your heart rate up with cardiovascular activity, increase
your range of motion with flexibility exercises, and build
your muscles with strength training.
- Use safety gear that fits well - Sure,
protective pads and helmets look kind of goofy — but not nearly
as goofy as a full-body cast. And don't forget mouth guards
to prevent dental injuries, too.
- Work with a pro - Consider professional
instruction, which can help you fine-tune your technique,
choose good equipment, and focus on all-over physical conditioning.
Get proper medical treatment
If you do get hurt, the right treatment can reduce your pain now and help you prevent re-injury in the future.
- Stop immediately - Continuing to exercise
could make your injury worse and, because you're not at the
top of your game, increase the likelihood of other injuries.
- Seek medical treatment if necessary - For
minor injuries like sprains, the family doctor is ideally
your first stop. But if your doctor's office is closed, consider
a free-standing urgent care center — they don't charge as
much as emergency rooms, and you might not have to wait as
long.
Of course, if you're facing a serious or life-threatening
health situation such as a head injury, go straight to the
nearest emergency room.
- Remember RICE - To lessen pain and speed
healing, use the RICE method for at least 48 hours after you're
injured: Rest the injured area; apply Ice
for no more than 20 minutes at a time; Compress
the injured area with an elastic bandage or similar device;
and, if you can, Elevate the injured area
above the level of your heart.
- Don't rush to get back in the game - Rest
the injured area until you're free of pain and swelling, have
full range of motion, and have most or all of your strength
back. Be especially careful to not put your full weight on
hips, knees, and ankles until they're healed. When you do
start exercising again, wear a brace for extra stability and
support.
- Consider complementary medicine - For sprains
and strains, you may want to try Arnica Montana, a homeopathic
remedy available as a cream or a tablet that dissolves in
your mouth.
Dr. Samuel "Sam" Benjamin, Humana's corporate
medical director of integrative health strategies, says, "This
harmless and potentially helpful therapy can be purchased
in many pharmacies and health food stores without a prescription."
Also, Dr. Sam suggests that acupuncture may help address pain,
reduce swelling, and speed recovery. For both treatments, the
sooner you use them, the more effective they may be.
Do your research
For more information about preventing and treating sports injuries:
- Access the Prevention Area of the NEW Bone and Joint Center in MyHumana — your password-protected, personal home page on www.humana.com.
- Explore the Health Encyclopedia in MyHumana. Look for the "Search our health library" box on the left side of the page and type "sports injury" in the search box.
- Visit the National Institutes of Health Website to read a sport injuries handout and information about children's sports injuries.
Bottom line:
Physical activity can help you feel better and look better too — but make sure to prevent common sports injuries that could keep you sidelined this summer. And if you get hurt anyway, seek proper treatment and take steps to prevent re-injury.
Additional resources:
American Academy of Orthopaedic Surgeons:
Sports Injuries and Baby Boomers
Dr.
Sam Show
National Center
for Complementary and Alternative Medicine
National Institutes of Health: The
Handout on Health: Sports Injuries
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