We bring forward some common injuries in sports which one may come across. But before we begin we would like to focus on importance of sports in life. Sports not only help you to anchor your character as a good player but the so teaches you certain other skills such as team building and leadership, conflict resolution, pressure handling and much more.
However, while playing sports you often leave yourself open to the demons of it i.e. injuries. They don’t knock your door before coming but when they do they make sure you stay on the ground for quite longer than what you thought. Conditions may turn out even worse if you fail to take good care of the same. With our indulgence in multiple sports and based on our experience from them here is a list of common injuries that you might face while playing. Also, I have listed down few things that you must do in order to take good care of it.
Most people have twisted their ankle once in their life. However, if the ankle starts to pain and swells just after the twist it means that you have possibly torn the ligaments in your ankle. Ankle sprains are common in sports but shouldn’t be taken up as a minor injury.
Diagnosing an ankle sprain: For this, it is suggested that you follow the RICE approach i.e. Rest, Ice, Compression, and Elevation. Make sure that you provide proper rest to your feet and for the next 48 hours make sure to apply ice pack on it after every 3 hours. Also, whenever you are walking make sure that you use a compression bandage around it which makes sure that the ligaments don’t end up getting more pressurized. While sleeping note that you must keep your feet uplifted by keeping underneath a pillow so as to relieve yourself from further swelling and bruising.
All of us are pretty familiar with blisters. One of the primary reason for blisters is friction and it happens when you play the sports or walk for long hours in tightly fitted shoes. Depending upon the location of the blister it can hinder your everyday movement. Well in case you got blister here are a few tips to quickly treat them :
a) Wash the area with warm water using antibacterial soap.
b) Clean the blister with an antiseptic.
c) Take a needle and make a small puncture in the blister.
d) Cover the blister with a bandage or gauze.
Our back is subjected to a great deal of strain in many sports which uses repetitive as well as twisting motions. Sports including long running time is a perfect example of the same. It is seen that a number of overweight people are more prone to back injury and hence are recommended to maintain a good BMI.
One of the best ways to prevent back pain is to warm up effectively before the game and make sure that you don’t go in the field and start putting pressure upon the same. Another thing which is necessary for you is to strengthen your core muscles. Make sure your include exercises such as plank, crunches, leg raise and much more in your daily routine. A little-known cause of back pain is the tight hamstring. A simple hamstring stretching exercise can provide relief to your lower back and ensure that the overall pressure on the muscle is adequately dispersed.
Muscle cramp refers to the sudden contraction of one or more muscles. Muscle cramps can cause you immense pain and can even make it temporarily impossible to use the affected muscle and you are forced to stay back from the sport you love the most.. Long periods of physical labor can cause muscle cramp if you fail to regulate the body temperature. One of the easiest ways to do so is to drink ample of water during your sports indulgence. Also, they can be prevented by proper nutrition and correct body postures while exercising.
Reason for shin splints is stress on your shin bone and the connective tissue which attach muscles to your bones. These muscles, often get inflamed and cause the pain. Few reasons for the same are:
a) Shoes that don’t fit well.
b) Working out without warm up and cool down stretches.
c) Flat feet
d) Weak ankle, hips and core muscles.
So, in order to make sure that shin splints don’t bother you the next time make sure you are completely warmed up before the game with a good fitting kit. Also, from today itself start performing lower body strengthening exercises.
Note: If none of this works take anti-inflammatory medicines and consult a doctor if the problem persists.
Your body could stand the crutches, but your mind couldn’t stand at the sidelines