A Guide To Safe, Smart Exercise The Hard-Knock Facts About Sports And Injuries
Whether it’s to improve their health, work off stress, shed unwanted fat, or purely for pleasure — many Northwest residents are leading more physically active lifestyles. They’re bicycling to work. Joining the company softball team. Running at lunch. Meeting friends to shoot hoops. And hitting their local health clubs with a Types of Sports Injuries vengeance. There are two kinds of sports injuries: those that happen suddenly (acute) and those that They’re also getting hurt. Every year, more than 28 million develop gradually as a result of repeating an Americans of all ages suffer some sort of musculoskeletal action over and over again (overuse). Here are some common injuries in each category: (bone, joints, muscles, ligaments and tendons) injury. That’s Acute injuries: Overuse injuries: more than half of all injuries — of any kind — incurred annually. • Contusions • Heel spur • Fractures (Plantar Fasciitis) The good news is that many pains, sprains, tears and other • Joint dislocation • Carpal Tunnel sports injuries can be avoided with a little common sense • Ligament tears • Shin splints • Joint sprains • Muscle strains and a little information about injury prevention. This guide • Stress fractures is designed to give you the tips you need to spend more time • Tendonitis • Golfer’s elbow in the game, and less time sidelined with an injury.
Did You Know? • One in seven Americans has a musculoskeletal injury or condition. • Sprains, dislocations and fractures account for almost one-half of all musculoskeletal injuries. • Back pain is the second-leading cause of doctor-office visits. • Ten percent of physically active adults suffer a sports-related injury each year. • More than 775,000 American children under age 15 are treated in hospital emergency rooms for sports injuries every year. • Approximately 55 percent of sports injuries are to the knee, 20 percent to the shoulder and 7 percent to the elbow. • Between 1991 and 1998, the number of sports-related injuries that sent baby boomers (people born between 1946 and 1964) to hospital emergency departments, increased by 33 percent. Preparing For Play
Exercising is great for improving your health, feeling and looking your best, increasing your brain power and creativity — even meeting people. Basketball But before you get started, there is one thing to remember — play it safe. Most sports injuries happen when the athlete tries to do too much or is Tips unprepared. Underconditioning, poor technique and improper gear can • Invest in proper put you at risk for injury before you even get started. equipment, including a mouthguard and shoes designed specifically for Choose the right sport Learn proper technique basketball (e.g., medium- tops). Make sure the sports you do are safe Take lessons to make sure you’re using • Play only your position and and appropriate for you. For example, while proper form for your sport. Good technique know where other players weight-bearing exercises such as aerobics is an important part of injury prevention. are on the court to reduce and jogging are great activities for most For example, if you’re taking up tennis, the chance of collisions. people, they may not be good choices for learning the proper way to execute a • When playing indoors, make sure the court floor people who have certain joint conditions. backhand stroke now could save you from is free of moisture and the In general, it’s a good idea to talk developing tennis elbow down the road. court boundary lines are to your doctor before starting a sport or a safe distance from walls, Condition your body bleachers and other exercise program. It’s especially important structures. to consult with your physician if you: Getting in proper condition before you • After jumping, land with begin a sport will make the whole experience • Are over 40 years of age and have bent knees to properly more enjoyable and could spare you from absorb the impact. never before been physically active developing a preventable injury. • Avoid plant and cut injuries • Have been diagnosed with heart, lung You can increase your strength, flexibility by planting the inside foot and endurance by performing conditioning (rather than the outside or metabolic disease, such as diabetes exercises six to eight weeks before the start foot) when turning. • Have two or more risk factors for heart of your sport season. • Avoid one-step-stop disease and want to start a high-intensity injuries by gradually decelerating; taking three sport or exercise program Develop a balanced steps to stop instead fitness program of one. Suit up properly Whether you’re planning on playing an Use proper protective gear and any organized sport or training for your first special equipment or clothing that is recom- marathon, there are three essential compo- mended for your sport. For example, runners nents to achieving total fitness and avoiding should choose shoes that combine the injury in the process: cardiovascular fitness, appropriate amount of shock absorption and strength and flexibility. motion control for their particular needs. Cardiovascular (aerobic/endurance) Strength training (resistance/weight Bicycling exercise: training): Tips A cardiovascular workout involves an Strength training, another element • Ride in an upright position exercise routine that uses large muscle of a comprehensive fitness program, not if possible. groups, is maintained for a sustained period only builds muscle, it strengthens bones, • Change positions on the of time and is rhythmic in nature. ligaments and tendons — which is important handlebars frequently. Cardiovascular exercise strengthens for reducing the risk of injury. • Don’t underestimate the your heart, helping it to work more To accomplish your strength training, value of padded handlebars efficiently. As your cardiovascular fitness you can use weight machines, free weights and seats. increases, you will be able to work out or medicine balls. Just remember, before • Use toe clips or clipless pedals to hold the foot in longer with greater intensity. you start any weight-training program the proper position. According to the American College consult with a fitness professional — of Sports Medicine (ACSM) you should someone who can help you determine perform cardiovascular exercise three to how much weight you can safely lift — five times per week, for 20-60 minutes, at and check your form to make sure you’re an intensity of 60 percent to 90 percent of not putting yourself at risk for injury. your maximum heart rate. For more infor- The American College of Sports mation about heart rate and exercise, talk Medicine recommends that average, to your physician, physical therapist or a healthy adults perform a minimum of eight certified fitness specialist. to 12 exercises (eight to 12 repetitions each) There are any number of ways to involving the major muscle groups — arms, achieve a good cardiovascular workout, shoulders, chest, abdomen, back, hips and including bicycling, jogging, swimming, legs — two or three days a week. cross-country skiing, playing basketball, Flexibility (stretching) exercises: jumping rope, roller skating, dancing, Increasing flexibility, in conjunction walking briskly, participating in an aerobics Soccer Tips with cardiovascular fitness and strength, class or by using exercise machines such • Wear shoes with molded is the final piece of a complete fitness as treadmills, stair climbers or stationary cleats or ribbed soles and regimen. Incorporating stretching into your shin guards. cycles. workouts or sport participation has many • Stay alert on the field. benefits. Stretching can: • Anchor movable goal posts. • Lower the risk of sprains and strains • Make sure the field is in • Reduce general muscle soreness good playing condition, free of holes and debris. • Reduce muscle tension • Use proper technique for heading the ball. • Promote mental and physical relaxation • Improve athletic performance Exercising Smart Once you’ve started playing a sport or exercising regularly, there are some basic rules to follow to help you stay healthy and in the game.
Take care of yourself Cooling down is also important for It’s nothing you haven’t heard before, preventing injuries. Don’t just stop exercising but it’s good advice worth repeating. Get abruptly. At the conclusion of your workout, your rest. Drink plenty of water. And eat a gradually decrease the intensity of the exercise healthy, well-balanced diet that is low in for at least five minutes. This will help to Running sugar, salt, fat and cholesterol. slowly bring your heart rate and blood pressure down to resting levels and prevent Warm up and cool down Tips dizziness and fainting spells brought on by • Wear well-cushioned Starting slowly and gradually increasing blood pooling around the muscles. shoes with good arch the intensity of your workout may be the support. most important thing you can do to guard Stretch, stretch, stretch • Replace your running against sports injuries. A proper warm-up Most people who exercise don’t stretch. shoes after every 400 to 500 miles of running. not only increases your circulation, it raises And those who do stretch rarely stretch • Do not run more than the temperature of large muscles, ligaments enough. If you want to avoid injury, resist 45 miles per week. and tendons — improving their elasticity and the temptation to skip or hurry through this • Run on soft surfaces, preparing them for the physical demands part of your workout. Stretching not only if possible. ahead. helps prevent cramps and stiffness, it • Build your ability to To warm up, start by walking, jogging improves your range of motion (flexibility run distances before around a joint). attempting to run those in place, riding a stationary cycle or doing distances fast. a few jumping jacks. Then slowly rehearse To get the most out of your stretching the sport you’ll be playing. If you’re playing exercises: baseball, for example, throw a few soft • Spend three to 10 minutes stretching short- and long-arch tosses. slowly and gently • Stretch only to the point of tension, not pain • Hold the stretch for 15 to 30 seconds at a minimum • Inhale and exhale regularly while increasingly true the older you get. So stretching, then inhale while releasing remember — rest your body at least one the stretch — don’t hold your breath, as day each week. Baseball it causes the muscle to contract rather Another way to give your body an Tips than stretch occasional break is to cross-train. For example, • For the younger athlete, Also, remember that cold muscles are if you normally run, switch to walking or know your limit: do not more prone to injury. So stretch after you’ve swimming for a day. Doing something pitch more than 10 innings or 100 pitches per week, warmed up. different physically can rest your muscles and learn to throw the and help you avoid the pitfalls of Don’t overdo it change-up early. overtraining. • Stay loose during the game The weekend warrior approach to by jogging in place and sports and exercise can be dangerous. Heed the 10-percent rule stretching. When you push yourself hard, but sporadi- Once you’re comfortable with a certain • Inspect the playing field for cally, you run a higher risk of getting hurt. level of activity, you may be ready for holes and debris. It’s much healthier to ease into a sport and something more strenuous. Just remember: • Use breakaway bases that “give” when a runner get in shape slowly but steadily. This way rapidly increasing activity puts you at slides into them. you can enjoy sports safely. greater risk for overuse injuries. So take it • Wear your protective gear, Also, in the heat of play, don’t forget to easy. When increasing your activity, do not including the appropriate listen to your body. Pain is an early warning add more than 10 percent per week. For mitt for your position and well-fitting molded, cleated sign of injury. If it hurts, it’s time to slow example, if you regularly swim 50 laps baseball shoes. down or cut back on the intensity of the during your workout, you can increase • Always slide feet first. activity (even if it means sitting out the last your laps to 55 the first week, and so on. • Don’t block the base few minutes of an important game). If you The “10-percent rule” also applies to (to avoid collisions). exercise when you’re injured, you run the increasing the amount of weight you lift risk of making the injury worse or developing while strength training. new ones. Take time off Staying physically active is great, but it’s important to take time off, too. When you put your body through rigorous workouts, you need time to recover physically. This is In Case Of Injury
You can wear all the right safety gear. You can stick to a sensible training program. You can follow all the tips for injury prevention. But sometimes, even when you do everything right, things can go wrong. If you do get hurt, responding properly can help you return to your sport safely and sometimes more quickly.
The first thing you need to do following several times a day for two to three days any kind of sports injury is stop the activity. after the injury to help reduce pain and slow If you experience any of the warning signs the blood flow, which decreases swelling. Skiing Tips of an injury, including excessive muscle DO NOT APPLY HEAT during the first • Choose good-quality, good- fatigue, a deep tingling sensation, or throb- 72 hours following an injury. This includes fitting equipment and bing in one area of the body, stop what you hot pads, hot baths and warming liniment. maintain it regularly. are doing and rest. Heat applied to a fresh injury may make • Take snow conditions and If the pain goes away and stays away things worse. your skill level into account after you resume activity, you’re probably Compression: A light wrap (Ace bandage before hitting the slopes. fine. However, if the pain returns, you need or tape) may help prevent the accumulation • Stretch thoroughly. to listen to your body and take care of the of fluid. • Take a couple of slow ski runs to warm up. injury immediately. Elevation: To help reduce swelling, keep the injured site raised above the level • Be aware of and adhere to Help yourself with R.I.C.E. courtesy code. of your heart. • Don’t ski when you’re tired Mild sprains, strains and other minor — you’re more prone to sports injuries can be treated successfully Take a pain reliever accidents when you’re without going to your doctor — if you know in moderation fatigued. what to do. Nonsteroidal, anti-inflammatory pain Your first course of action should be medications, such as ibuprofen, can be to follow the steps in R.I.C.E: Rest, Ice, useful in treating sports injuries. They Compression and Elevation. decrease inflammation and reduce pain. Rest: Do not continue to exercise and Use the medication only as directed, and put stress on an injured muscle or ligament. never for more than 10 days unless advised And don’t go back to “playing as usual” by your physician. Also, don’t take pain until you can make it through your normal medication to “mask” acute pain so that you daily routine easily and without pain. can continue to work out. Keep in mind, this rest period could take as Start moving little as a couple of days, or it could require After the pain and swelling have weeks or months to recover. If you’re subsided, you can slowly return to your impatient, try a different activity while previous level of activity. In fact, it’s impor- continuing to rest the injured joint or tant to work toward returning to a full range muscle. For example, if you hurt your elbow of motion to prevent scarring around the playing tennis, try walking on the treadmill. injury site. After a couple of days’ rest, Ice: Put an ice pack (or a bag of frozen gently stretching can help you prevent scar vegetables) on the injured area right away. tissue from forming and interfering with And keep it there for 10-20 minutes. Do this movement later. Cross-train during recovery • Loss of movement Tennis Tips To maintain your endurance and overall • A minor injury that doesn’t improve conditioning during your rehabilitation • Avoid landing on the ball or heal with three weeks of home care of your foot. period, consider cross-training. You can give and rest your injury “relative rest” by shifting the • To absorb shock, wear two • Infection, pus, red streaks, swollen pair of socks and a pair of focus of your exercise to another part of the shoes with good support. nodes or fever body. For example, you can swim after an • When serving, bend your ankle injury. • Any injury marked by bleeding, knees and raise your heels, distributing your weight immediate swelling or bruising When to get medical help evenly over your heels. Some injuries should not be treated on • An extremity that appears to be shorter • Start backhand swings from your shoulder. your own; they need to be evaluated by than usual or in an unnatural position a doctor. How do you know if the injury • Exposed bone is serious enough to require professional medical attention? The severity of an injury If you have any of the last three is usually indicated by the level of pain. symptoms, you may have sustained a The worse the pain, the more serious the fracture. To be safe, immobilize the injured injury is likely to be. area by splinting it. You can either tie it to As a rule, you should see a doctor for: another stiff object (splinting one joint • Any eye injury above and below the injured area) or tape it to another part of the body (e.g., one toe • Severe pain, disability or numbness to another toe). Then see your doctor.
Estimated Number Of Injuries Treated In Emergency Rooms Among Persons 35-54 Years Of Age For 1998
Gymnastics Ice Hockey Snowboarding Tennis Volleyball Swimming Pools Soccer In-Line Skating Golf Football Weightlifting Skiing Exercise & Running Baseball & Softball Basketball Bicycles 0 10,000 20,000 30,000 40,000 50,000 60,000 70,000 SOURCE: U.S. Consumer Product Safety Commission, Directorate for Epidemiology, National Electronic Injury Surveillance System (NEISS) Take Care Of Your Sports Injuries At Swedish
You may not be a professional athlete, but when it comes to serious sports injuries, you want the same level of care the pros get. And many athletes from Seattle’s professional teams count on Swedish Medical Center to get them back on the playing field. That’s because Swedish has the largest and most comprehensive orthopedic program in the Northwest. Swedish assures you of the highest level of medical expertise, as well as the support of a complete range of services spanning three campuses. With the recent merger of Swedish and Providence Seattle Medical Center, the Swedish program not only serves our First Hill and Ballard campuses, but also features the respected musculoskeletal Did You Know? specialists from Providence. Between the three Swedish Medical Center campuses you’ll find Expert care from a distinguished history in orthopedic expertise: leading specialists • Surgeons credited with implanting the first artificial knee The orthopedic program at Swedish in Seattle includes some of the area’s most prominent specialists. Some are pioneers in researching • Surgeons who have pioneered joint-replacement instruments new orthopedic treatments. Others and techniques now being used worldwide developed new medical devices and proce- • Orthopedic specialists who attract patients from as far away dures that are now being used around the as the Pacific Rim and the Middle East world. And still others are at the forefront of pain-control techniques. Together, they • Surgeons who, collectively, perform more joint replacements represent the highest level of orthopedic than surgeons at any other hospital on the West Coast experience in the region. • Specialists who are part of the National Spine Network, an elite Comprehensive diagnostics association of 28 medical centers around the U.S. specializing The first step in developing an effective in spine care treatment plan is to pinpoint the exact problem and evaluate the extent of the • Specialists who invented a device that can alleviate hip pain damage. The orthopedic specialists at without a hip replacement Swedish have a complete range of the most • Specialists who pioneered the regional use of an innovative advanced diagnostic tools at their disposal — “cage implant” technology that eliminates the need for metal bridges and screws to fuse a broken spine everything from the latest imaging equipped with sophisticated technology Orthopedic And equipment to advanced procedures for and staffed by an experienced, dedicated Musculoskeletal Specialists — determining muscle strength, to sophisti- surgical team, skilled in virtually every Who Does What? cated tests for diagnosing nerve damage. orthopedic procedure available. Orthopedic Surgeon — An Advanced nonsurgical Support through recovery orthopedic surgeon specializes in surgical procedures to treatments If you have a serious sports injury, reconstruct or repair joints, Swedish’s renowned physiatrists are chances are you will need physical therapy. bones, tendons and ligaments. experts in evaluating and treating all types The Swedish Providence campus includes of athletic injuries — from sore shoulders to one of the most advanced rehabilitation Physiatrist — Also known spinal-cord injuries — without surgical centers in the Puget Sound area. And the as physical medicine and rehabilitation doctors, Swedish First Hill campus has Seattle’s only intervention. Their approach to treatment physiatrists specialize in the focuses on physical therapy and rehabilita- 98° hydrotherapy swimming pool. Best of diagnosis and comprehensive tion. They offer a full range of progressive all, whether your rehabilitation is best nonsurgical management of served by electrotherapy, ultrasound or all types of musculoskeletal treatment options, from cortisone injections injuries, from sore shoulders to a sophisticated spine procedure that can therapeutic exercise, Swedish’s highly to complex spinal injuries. tighten injured tissue within a disc. trained and experienced physical therapists are here to help make your recovery as Physical Therapist — The region’s most experienced quick and complete as possible. Physical therapists are licensed surgical treatment medical professionals, but they are not M.D.s. Their role in Swedish surgeons perform more musculoskeletal care is focused than 8,000 orthopedic surgeries annually. on rehabilitative, nonsurgical Some of these are “minimally invasive” therapies. procedures, which allow surgeons to remove bone fragments, repair tears, and do other procedures through tiny incisions. Others — including total joint replacements, knee ligament reconstruction, neck and spine surgeries — are much more complex operations. If you have a bone, muscle or joint If you need surgery, you’ll have the injury, remember — the orthopedic reassurance of knowing your procedure will program at Swedish has all the be done in a state-of-the-art operating room, expert care you need to overcome your injury and get back to the activities you most enjoy. For a free physician referral, call 1-800-SWEDISH (1-800-793-3474). Swedish Medical Center/Ballard Campus 5300 Tallman Ave. N.W. Seattle, WA 98107
Swedish Medical Center/First Hill Campus 747 Broadway Seattle, WA 98122
Swedish Medical Center/Providence Campus 500 17th Ave. Seattle, WA 98122
For a free physician referral: 1-800-SWEDISH (1-800-793-3474) www.swedish.org
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