This is how you can prevent the most common sports injuries

Posted on fitness

Injuries during training/sports can happen to anyone, regardless of experience or fitness level. Some sports injuries are the result of accidents, others are caused by poor training methods, unsuitable equipment, lack of fitness, or inadequate or inadequate warm-up and stretching.

Some of the most common injuries during training

sprains and strains

• A sprain is an overextension or tear of a ligament in the connective tissue that connects the end of a bone to another. Sprains usually happen when a person falls down, bends over, or makes a movement that moves the body out of its normal position. The most common sprain is that of the ankle.
• A strain is the twisting, damage, or rupture of a muscle or tendon that connects the muscles to the bones. It is an acute, contactless injury due to hyperextension or overcontraction. Athletes who practice contact sports, such as football, hockey, and boxing, are more likely to get strained. Frequent repetitive movements such as in tennis, rowing and golf often lead to strains in the hands and forearms.

rupture of ligaments that hold joints together

• Ligament injuries in athletes are common and can affect any joint. The knee and ankle joints are particularly affected, but this depends on the sport in question.

rupture of tendons that support the joints and allow them to move

• The most common cause of tendon rupture is tendonitis (tendonitis), a degenerative condition caused in most cases by overuse. When a tendon is weak, trauma can result in the rupture.

Dislocated joints

• The joints that are most likely to shift are those of the hands. Apart from that, you also like to dislocate your shoulder joint. Dislocations of the knees, hips, and elbows are relatively rare.

bone fracture including vertebra

• A fracture is a bone fracture due to a rapid, one-time injury to the bone (acute fracture) or repetitive stress on the bone over time (stress fracture)

Regardless of which specific structure is affected, sports injuries can be roughly divided into two different types — acute and chronic.

Acute injuries
Acute injuries are typically caused by a single traumatic event, high speed (e.g.: in soccer) or full physical contact (football, wrestling).

Acute injuries such as a sprained ankle, back strain, or broken hand happen suddenly while doing an activity. Signs of acute injury include:

• Sudden severe pain
• swelling
• The person concerned can no longer appear
• Extreme sensitivity in the upper limbs
• The person affected cannot fully move the joint
• Extreme weakness of the limbs
• Noticeable dislocation or bone fracture

Chronic injuries
Chronic injuries usually result from overstraining an area of the body, for example when doing a sport or a workout over a long period of time. Chronic overload is often found in sports without much physical contact, which require a long training period and the same repetitive movement (e.g. long-distance running, rowing, swimming). These injuries are caused by improper training (too much and too fast physical activity) and/or the wrong technique.

Signs of chronic injury include:

• pain when doing the activity
• A dull pain at rest
• swelling

Here are a few tips on how to avoid sports injuries:

• Every workout should start with a warm-up phase and end with a cool-down phase. Warming up is not only necessary before vigorous activities such as running, but also during quieter sports such as golf. Don't exaggerate! Especially when you're trying out a new workout or learning a new sport. Start slowly. You can then gradually increase the intensity, duration, and frequency.
• Use the softest training interface you can find. Avoid running on hard surfaces such as asphalt. Walk on flat trails. A lot of running uphill puts a strain on the Achilles tendon and legs.

Posted on fitness