Sport is one type of activity that is both fun and healthy. But you can get sports injuries, if you lose focus even a little while exercising. The results can range from minor to serious injuries of various types.
Types of sports injuries that often occur
To avoid various types of sports injuries, you must prepare yourself and warm up properly. You should also keep your concentration so that things don’t happen that you don’t want. So that you can be more careful, consider the following 10 types of injuries that most often occur during sports.
1. Ankle muscle injury
You may have or even often experience this one injury. Ankle sprains or injuries are one of the most common occurrences in sports. Usually this is caused by overstretching or tearing in a vein (band of tissue that connects one bone to another), tendon (tissue that connects muscle to bone), or muscle. The ankle is often injured because this is where the three bones meet. Usually when running or walking on an uneven surface, the ankle is more prone to sprains.
When you sprain your ankle, rest your foot first and don’t walk or stand. You can apply an ice pack to reduce swelling and reduce pain. For a faster recovery, lift your ankles up to level with your heart. Do it while sitting and leaning back.
2. Dry bone injury
This injury is characterized by pain in the calf and upper shin. Shin splints or shin splints are caused by inflammation of the muscles and can happen to anyone. Most shin injuries occur when you run or jump. The most common cause is when you increase the intensity of physical activity suddenly. For example, speed up the pace of jogging. Other causes include exercising in uncomfortable shoes and running up and down hard asphalt roads.
To relieve pain, compress the calf and shin with ice and leave it for a few minutes. If the pain does not subside, you can take pain and inflammation relievers such as ibuprofen or aspirin. If for days your injury has not improved, you should check with a health worker.
3. Back pain
Low back pain or low back injuries are common among those of you who lift weights, cycle, or play golf, tennis, and baseball. Usually the pain will appear in the waist or lower back. This pain can be caused by many things such as pinched nerves, torn tendons or muscles, and herniated disks. This is a sign that the exercise you are currently undergoing is too strenuous for your body and you need to rest.
You can treat low back pain yourself by resting and applying an ice pack. Avoid movements such as bending over or lifting heavy weights. If the pain has subsided, you can do light stretching.
4. Shoulder injury
In your shoulder there are four large muscles that work to support and maintain the shoulder joints. So, the shoulder is a part that is prone to injury if you do sports such as swimming, push ups, badminton, or baseball where the shoulder joint is the foundation of your arm movement. Intense repetitive movement of the shoulder joint will cause the shoulder muscles to tire and swell or tear.
When you have this injury, stop moving your arm and shoulder. To relieve pain, compress the sore shoulder with ice and let it sit for 15 to 20 minutes. If the pain subsides within a few days, apply a hot compress or apply a hot ointment to relax tight, sore muscles.
5. Muscle cramps
This type of sports injury is common, especially if you directly exercise intensely without a complete warm-up and muscle stretch. Muscle cramps can occur in any part of the body, but usually during exercise they will appear in the legs. When a cramp strikes, your muscles contract suddenly so you will feel pain and the affected body part will be difficult to move for a few seconds or minutes. Muscle cramps can be life-threatening if they occur while swimming because you run the risk of drowning.
When cramps strike, try to stay calm and don’t panic. Perform light stretches on the cramped area and massage gently while continuing to move. After the cramp is gone, don’t start exercising right away. Let your muscles rest first.
6. Knee injury
Knee injuries are common in athletes in running, soccer, basketball, volleyball, and athletic sports that rely on the knee a lot. Usually characterized by pain in the kneecap accompanied by a sound like a crack or fracture. This type of sports injury can occur due to accidents such as falls and bumps or due to unusual movements and taking too long to move with the knee as a support. In some cases, the joint in the knee is displaced, causing excruciating pain.
Healing a knee injury requires intense care. You should rest completely to recover faster. Raised your knees, for example by propping up with a high pillow when you lie down. To help reduce pain, apply an ice pack. However, if your injury does not improve after days of treatment, consult a healthcare professional.
7. Elbow injury
For those of you who often do sports such as badminton, tennis, golf, volleyball, or lifting weights, be careful not to injure your elbow, which is often the focus. Elbow injuries occur due to inflammation of the muscles that are constantly for move and bear weight. You will also feel pain when moving and lifting your arm or hand.
To reduce pain, compress the elbow and sore area with ice for 20 to 30 minutes every four hours until the pain subsides. You can also take pain and inflammation relievers to speed healing.
8. Achilles tendon injury
This type of sports injury usually occurs in your heel to calf muscles. Sports such as football, basketball, volleyball, and running increase your risk of developing Achilles tendinitis. You will feel pain in your heel or calf caused by a torn tendon.
Generally, Achilles tendon injuries will heal on their own once you rest your foot. However, to relieve pain you can compress with ice and lift the heel higher.
9. Hamstring injury
When you feel a painful sensation as your muscles are pulled at the back of your thigh, this means you have a hamstring injury. The hamstrings are four muscles that run the length of your hamstrings. This type of sports injury can injure anyone and usually occurs due to lack of warm-up, muscle fatigue, and sudden movement. Treating a hamstring injury is similar to any other muscle injury. Just compress with ice and rest for a while.
You must have heard of this injury. Concussions are common and are one of the most frequently treated injuries in emergency departments around the world. A concussion usually occurs due to an impact (trauma) to the head that 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 medical personnel immediately if you experience these symptoms.