Derek L. Hill, D.O.

Fellowship-Trained Orthopedic Surgeon and Specialist

Preventing Joint Injuries While Playing Sports

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Pixmac000082827699Injuries to your joints can occur while playing sports or exercising. Sports injuries to your joints can be caused easily from a variety of reasons. Common joint injuries from playing sports consist of: knee injuries, twisted ankle, sprains, and overextended elbow. The good news is that you can take steps to prevent joint damage while playing sports.

Be In Proper Condition

If you are playing in a league, make sure to get a physical exam beforehand to ensure you are physically fit to play in a sport. You also need to be adequately trained for that sport in order to prevent injury. “Many injuries can be prevented by following a regular conditioning program of exercises designed specifically for your sport.” (2)  Also make sure you take time off for yourself such as 1-2 days per week to allow your body to recover.

Warming up

It’s very important to warm up before any type of sport and to cool down after playing sports. Warming up is important because your body will be less likely to suffer muscle strain as your muscles become warm and loose.

Stretching

Stretching also plays a key role in preventing joint injuries as stretching makes your muscles more flexible. It’s essential to stretch before and after your sports session. Useful stretches includes “calf raises, lunges, squats, and leg lifts. For the shoulders, do simple moves such as push-ups, lateral lifts with light weights, and bench dips.” (4)

Wear Appropriate Protective Gear

Protective gear such as pads which fit properly on your body can prevent joint damage to your knees, shins and shoulders. It’s also important to make sure you wear proper clothing and shoes for the particular sport your are playing. Specifically for running sneakers, make sure you get fitted for running shoes at a sports store.

Use Protective Gear

When playing sports such as golf or tennis that have a repetitive motion, make sure you are trained properly such as by taking lessons beforehand from a coach or trainer. This reduces the risk of injury as getting proper training will ensure you have proper form.

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References:

1. “What are Sports Injuries? Fast Facts: An Easy-to-read Series of Publications for the Public”
http://www.niams.nih.gov/Health_Info/Sports_Injuries/sports_injuries_ff.asp

2. “How to Prevent Sports Injuries”
http://sportsmedicine.about.com/cs/injuryprevention/a/aa101801a.htm

3. “Top 10 Tips for Avoiding Sports Injuries”
http://www.realbuzz.com/articles/top-10-tips-for-avoiding-sports-injuries/

4. “Avoiding Joint Injuries”
http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2842

Ice Packs Versus Warm Compression For Pain

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agefoto_rm_photo_of_woman_using_ice_pack_to_ease_back_painIce packs and warm compression for pain are used in different situations. When used correctly, both ice packs and warm compression can aid in reducing pain. It is important to know when to use each type in order to avoid injuring or causing more pain to yourself. Below are the differences between using an ice pack versus a warm compress and examples of when you should use each method.

Ice Pack
– Decreases inflammation
– Decreases pain by numbing the affected area
– Reduces swelling by constricting blood vessels

Warm Compress
– Reduces inflammation
– Reduces stiffness in joints and helps with muscle spasms
– Promotes healing
– Heat dilates the blood vessels and stimulates blood circulation

When to Use Each Method

Ice treatments constrict blood vessels and help to decrease swelling. Using an ice pack is best suited for injuries that are less than twenty-four hours old as an initial injury damages tissue and ultimately leads to swelling. Not using an ice pack can delay healing time if not taken action for. Cold compresses can be used for recent injuries such as bruises and sprains in order to reduce swelling.

Ice treatments also relieve pain by numbing the nerve endings which aid in decreasing pain such as with fevers or headaches.

Warm compresses are best used for relief of pain or injury that have no inflammation or swelling. Warm compresses are very effective in relieving sore or stiff muscles. “Hot compresses increase blood flow to the area and can increase the elasticity of the muscles and connective tissue surrounding the joints, thus minimizing stiffness and pain, and preparing the muscles to work more efficiently.” (6) Heat helps to relax and loosen muscles and are best used on muscles such as those located along the lower back, mid-back and neck. Warm compresses also give relief to arthritis, sore and stiff joints, and aids in the discomfort of muscle tension and cramping.

References:

1. “Ice Packs vs. Warm Compresses For Pain.” University of Rochester Medical Center. Web. .
2. “Ice Packs and Other Cold Treatments- Benefits for Pain and Swelling.” HubPages. Web. .
3. “Should You Use Ice or Heat to Treat an Injury?” Discovery Health, Web. .
4. “Compresses.” Web. .
5. “When to Use Hot or Cold Compress.” MicroSurgery Spine and Pain Institute, Web. http://www.microsurgeryspineandpaininstitute.com/when-to-use-hot-or-cold-compress/.

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Photo Credit: http://centerforspinaldisorders.com/spine-surgery/news/6-overlooked-remedies-for-lower-back-pain/