We all know keeping fit is integral to our overall health and wellbeing. The American College of Sports Medicine recommends adults take moderate-intensity exercise for 30 minutes, five days a week. Exercise is beneficial for both your mental and physical health. Long term, it can reduce your chances of developing type 2 diabetes, some cancers, and cardiovascular diseases.
However, many people partaking in regular exercise are affected by sports injuries. If you don’t take precautions to prevent injuries, they can become recurring and hinder your performance in the long term. Here are some of the most common injuries people pick up.
1. Shin Splints
Running is one of the most popular ways to get cardiovascular exercise. Whether it’s on the road, the treadmill, or as part of a team sport, running is a fantastic way to stay fit.
Shin splints are an injury that will affect many runners during their lifetime. The muscles and tendons around your shin become inflamed. This is often caused by overuse, bad technique, or ill-fitting shoes.
When you have shin splints, the pain in your lower leg may be so bad you can barely walk, let alone run.
The best way to prevent this from happening is to ensure you have good running technique:
- Are you activating your glutes and core to help lift your legs?
- Are you looking forwards, not down when you are running?
- Check your shoulders are relaxed and you’re using your arms to create some power
If you’re still not sure, ask a trainer to check your technique. Make sure you are wearing well-fitted shoes that have been fitted by a professional. Often, the way you run can be corrected with the right footwear.
2. Runners Knee
The knee is very delicate and, if not taken care of correctly, can become injured. Repetitive use in running can cause it to become inflamed and cause pain behind the kneecap.
To prevent knee injury, the best thing to do is strength training. Training the muscles around your knee will ensure they are strong and can support the movements you want to make with your knee.
Exercises such as a glute bridge, squats, or leg raises are great for training your lower body muscles. The stronger you are, the less likely you are to get injured.
3. Sprains and Strains
You can sprain a ligament when you twist your ankle, knee, or wrist. This type of injury can happen easily if you fall. It causes bruising and swelling. The severity of a sprain depends on how damaged the ligament is.
According to doctors at Jersey Rehab, the best way to deal with a sprain is using the R(rest) I (ice) C (compression) E (elevation) method.
Strains occur when you ‘pull’ or overextend a muscle. It can be hard to tell the difference between a strain and a sprain. It’s best to have it checked by a professional.
Preventing sprains and strains can be harder than other common injuries, so try to be careful when exercising. Make sure you do a warm-up and cool down. Stretching is one of the most effective ways to prevent injury.
Avoid Common Sports Injuries
The most effective ways to prevent common sports injuries are stretching, regularly doing strength and conditioning exercises, and ensuring you are using good quality equipment.
If you aren’t sure about an injury you have picked up, you should always consult a professional physician. For more information about staying healthy, take a look at some of our other articles about health.