Preventing Sports Injuries 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.