Five Most Common Sports Injuries -from an Orthopedic Stretching Specialist

When it comes to injuries, sports injuries are a little different than your average gym goer injury. They are a little more complex and require a detailed recovery plan for you to get back on the field and playing your best. To know about sports injuries, we need to know more in depth about anatomy and what happens to the body when it is pushed to the limits, and what injuries can occur from this. In general, here are the five most common sports injuries and how to fix them through stretching.

1) KNEE INJURIES

This first category is by far the most common, ranging from all types of sports and all types of injuries, from minor to very severe. Knee injuries occur so frequently because of one thing: there is no bone behind the knee cap. This is a very crucial part of the body, not just for running and kicking and extending the knee, but it is very vulnerable to sustained injuries over and over again. Having no kneecap behind the leg allows us to extend our kicks higher but if done over and over again, will create micro tears in our ligaments. Why? Because there is no safety net (bone) to stop the ligaments and tendons from going any further. They will keep going until over time it has created so much damage that it either needs to be surgically repaired or physical therapy for a long time. And for athletes, none of this is an option and keeps them off the field for a very long time.

How to fix: do NOT over stretch or overextend. I know athletes want to be bigger and better every season but as far as your knee is concerned, it likes moving in a safe range of motion all of the time. So, if your legs don't feel tight that day, do not stretch them. Leave your tendons and ligaments alone behind the knee and save yourself for later so that your career can be longer.

2) SPRAINS AND STRAINS

First off let's get the definition of these two right: a sprain is a tearing of your ligaments; a strain is a pulling of your muscle. Both can happen by stretching the area too far or being too powerful too quickly and the area does not have time to rebound to its original position. When you "pull a hammy" that is a strained muscle, a little bit like a bruise. Happens most often in football and in runners. If severe enough it can take a player out for the season while they surgically repair the hamstring back to its original form. If you have an ankle sprain lets, say, you stretched the ligament behind your ankle too suddenly or too frequently. This one does not require surgical intervention, more of resting the ligament and icing it to allow the ligament to shorten back to where it needs to be.

How to fix: Both of these problems can be solved with safer range of movement. Don't straighten out your elbows every time you do a bicep curl, keep a slight bend in your knees at all times. Just make sure nothing is being extended too much when you are exercising. Look up proper form and be aware of it your entire workout or training session.

3) SHIN SPLINTS

Here is one we can all relate to. Shin splints usually occur when pressure has been applied to your lower leg repeatedly. Like running on hard surfaces or jumping and landing too hard on your feet. Your shin bone is actually very strong, but the ligaments inside your calf and around your ankle are not. They are a very vulnerable group of muscles and tendons in your lower leg.

How to fix: try and be softer about your movements. Think about landing softly when you jump, keeping your knees bent when you land, or maybe not running on concrete every day of the week. Mix up the environment in where you take your runs. If all else fails, you need more supportive shoes to protect your feet and lower leg.

4) DISLOCATED JOINTS

Here we are getting to the more serious types of sports injuries. Dislocated joints are most commonly found in contact sports, where someone is pushing the joint forcefully out of the socket. But it can also happen with repeated overstretching and extending. People like contortionists have to deal with this all of the time. Hands and fingers are the most common areas where the joints are affected and can be moved out of place, but also your hips, shoulders, and knees are susceptible to dislocation. All of these areas have a lot of soft tissue surrounding the area and not enough bones for structure, thus causing a problem area.

How to fix: Dislocated joints require immediate attention, one where you cannot fix this on your own at home. See a doctor immediately so they can either pop the joint socket back in place or surgically go in and place the joint back where it needs to be.

5) ACUTE STRESS FRACTURES

Stress fractures are the worse result of sprains. When enough harder pressure or contact, such as in football tackling, has occurred to one or multiple bones over time or in a very hard hit and falling to the ground. You see this is football tackling and in runners you accidentally fall onto pavement. If left untreated, stress fractures lead to the bone completely breaking. But usually when you have a stress fracture, you will know it immediately when you stand up, because the pain will be shooting through your leg. This is a type of injury that will put a player out for the entire season.

How to fix: Fractures require immediate medical intervention. Go see your doctor or if bad enough, be taken to the ER to get X-Rays to assess how bad the damage is to the bone. Whether you need a splint or a full cast over the area.