Avoiding Sprains and Other Athletic Injuries

5/2/2023

It doesn’t matter if you’re a professional athlete or an amateur–a single fitness injury can throw your entire fitness regimen off track if you’re not careful. It’s important to protect yourself, but when you can’t, here are some ways you can identify common injuries.

Common Injuries

There are three common types of injuries— sprains, strains and tendonitis.

Sprains –When you stretch or tear the ligaments in your joints, this can result in a sprain, such as an ankle. Symptoms of sprains include bruising, hearing a “pop” sound at the time of injury, limited mobility and swelling. If you can't bear weight on the injured joint or experience numbness in the area, it’s time to see a doctor. Most experts recommend treating the affected area with rest, ice, compression and elevation (RICE) within 72 hours.

Strains – According to the Mayo Clinic, a strain has many of the same telltale symptoms of a sprain. However, the difference between a strain is that the injury occurs in the muscle that is attached to your bone versus attaching two bones together. The RICE method used for sprains can also help to treat strains.

Tendonitis – Tendonitis is when tendons, or cords of tissue connecting muscles and bones, become inflamed. Johns Hopkins reports these injuries are generally caused by overuse or repetitive motion, but can also be related to diabetes, arthritis or infection. Areas often affected by tendonitis are the elbow, shoulder, hip and knee. Treatment can include the RICE method and OTC pain medications, but might also require corticosteroid injections, physical therapy or surgery.

Injury Prevention Tips

By taking a few precautions, you can prevent your risk of experiencing an athletic injury.

Omit overtraining. Common overtraining mistakes include lack of rest between challenging workouts, which can gradually lead to a serious injury. Balance hard training days with easier days, and when in pain, avoid activities that aggravate the condition.

Use proper gear. If you’re a runner who hits the track or trails regularly, invest in a new pair of shoes between the 300 and 500-mile mark. Overused running shoes fail to provide proper cushioning to protect the body from repeated impact.

Stretch. Harvard Health shares that stretching can increase muscle flexibility and strength, which boosts range of motion. Tight muscles put you at risk for pain, strains and muscle damage.

Back