Contents:
- Medical Video: Preventing Sports Injuries
- 1. Injury to the ankle muscles
- 2. Injury to the shin
- 3. Low back pain
- 4. Shoulder injury
- 5. Muscle cramps
- 6. Knee injury
- 7. Elbow injury
- 8. Achilles tendon injury
- 9. Hamstring injury
- 10. Concussion
Medical Video: Preventing Sports Injuries
Sports are fun and healthy activities. Your body moves actively and the mind becomes more refreshed. Sports do require you to move your body with good concentration and coordination so that the results are maximum. If you lose a little focus when exercising, the results can vary from minor to serious injuries. To avoid sports injuries, you must prepare yourself and warm up properly. You also should maintain concentration so that things don't go wrong. So you can be more careful, see the 10 types of injuries that occur most often when exercising the following.
1. Injury to the ankle muscles
You may have or have often experienced this one injury. Sprained ankles or injuries are one of the most common events in sports. Usually this is caused by excessive stretching or tears in the veins (tissue bands that connect one bone to another), tendons (tissues that connect muscles to bones), or muscles. The ankle is often injured because this is where three bones meet. Usually when running or walking on an uneven surface, the ankle is more prone to sprains.
When your ankles are dislocated, rest your feet first and don't use them to walk or stand. You can compress it with ice to reduce swelling and reduce pain. In order to recover faster, lift the ankle until it is parallel to the heart. Do it while sitting and leaning back.
2. Injury to the shin
This injury is characterized by pain in the calf and upper tibia. Shin injury or shin splints occurs because of inflammation in the muscles and can happen to anyone. Generally dry bone injuries occur when you run or jump. The most common cause is when you increase the intensity of sudden physical activity. For example, speed up the pace jogging. Other causes are exercising with uncomfortable shoes and running uphill or downhill hard asphalt roads.
To relieve pain, compress calves and dry bones with ice and leave for a few minutes. If the pain does not subside, you may take painkillers and inflammation such as ibuprofen or aspirin. If your injury has not improved for days, you should check with a health worker.
3. Low back pain
Low back pain or lower back injuries are experienced by you who are lifting weights, cycling, or playing golf, tennis and baseball. Usually pain will appear at the waist or lower back. This pain can be caused by many things such as pinched nerves, tendons or torn muscles, and herniated disk. This is a sign that the exercise you are currently carrying out is too heavy for your body and you need rest.
You can treat your own back pain by resting and giving an ice pack. Avoid movements such as bending or lifting heavy loads. If the pain has begun to subside, you can do a light stretch.
4. Shoulder injury
On your shoulder there are four large muscles that are responsible for supporting and maintaining the shoulder joints. So, the shoulder is an injury-prone part if you do sports such as swimming, push ups, badminton, or baseball where the shoulder joints are the foundation of your arm's movements. The intense movement of the shoulder joint will cause the shoulder muscles to fatigue and swell or tear.
When you experience this injury, stop the movement on your arms and shoulders. To relieve pain, compress the affected shoulder with ice and let it sit for 15 to 20 minutes. If the pain has diminished within a few days, compress it with a hot cloth or apply a hot ointment to relax the stiff and painful muscles.
5. Muscle cramps
Muscle cramp injuries also occur very often, especially if you directly exercise intensely without warming up and stretching the muscles thoroughly. Muscle cramps can occur in any part of the body, but usually when exercising cramps will appear on the legs. When cramps strike, your muscles experience sudden contractions so you will feel pain and the part of the body that is attacked by cramps will be difficult to move for a few seconds or minutes. Muscle cramps can be life threatening if they occur while swimming because you risk drowning.
When cramps strike, try to stay calm and don't panic. Do a light stretch on the cramped part and massage gently while continuing to move. After the cramps disappear, do not immediately continue the exercise. Let your muscles rest first.
6. Knee injury
Knee injuries often occur in athletes, soccer, basketball, volleyball, and athletic sports that rely mostly on the knee. Usually characterized by pain in the kneecap accompanied by sounds such as cracks or fractures. Knee injuries can occur due to accidents such as falling and bumping or because of unusual movements and taking too long to move with the knee as a support. In some cases, the joints in the knee are shifted causing extreme pain.
Curing knee injuries requires intense treatment. You should have a complete rest to recover faster. Position your knees to always lift, for example by using a high pillow when you lie down. To help reduce pain, compress with ice. However, if your injury does not improve after days of treatment, consult a health professional.
7. Elbow injury
For those of you who often exercise such as badminton, tennis, golf, volleyball, or lifting weights, be careful not to injure your elbows which are often the foundation. Elbow injuries occur because inflammation of the muscles is constantly used to move and hold the load. You will also feel pain when moving and lifting your arms or hands.
To reduce pain, compress elbows and the affected part with ice for 20 to 30 minutes every four hours until the pain subsides. You can also take painkillers and inflammation to speed healing.
8. Achilles tendon injury
This injury usually occurs in the heel muscle to your calf. Sports such as soccer, basketball, volleyball, and running increase your risk of experiencing Achilles tendinitis. You will feel heel or calf pain caused by torn tendons.
Generally the Achilles tendon injury will recover by itself after you rest your legs. However, to relieve pain you can compress with ice and lift your heels higher.
9. Hamstring injury
When you feel a painful sensation like your muscles being pulled on the back of your thigh, this means you have a hamstring injury. Hamstring is four muscles that line along your hamstrings. This injury can hurt anyone and usually occurs due to lack of warm-up, tired muscles, and sudden movements. Deal with hamstring injuries similar to other muscle injuries. Simply compress with ice and rest for a few moments.
10. Concussion
You must have heard of this injury. Concussions often occur and become one of the many injuries that are dealt with in emergency departments throughout the world. Concussion usually occurs due to collision (trauma) to the head which injures the blood vessels and nerves of the brain. As a result, you will experience various disorders such as dizziness, reduced vision, vomiting, and loss of consciousness. Contact a medical person immediately if you experience these symptoms.
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