Sport is healthy, strengthens and releases happiness hormones. That is undisputed. However, anyone who does sport regularly is always exposed to a certain risk. Because from time-to-time sports injuries can occur during training.
The Most Common Injuries in Sports
The most common sports injuries include:
- Abrasions and lacerations
- Joint injuries
- Muscle strain (as a result of overstretching muscle fibers)
- Torn muscle fiber (rupture of individual muscle fiber bundles)
- Torn ligament (often accompanied by a “popping” noise) – the ankle joint and cruciate ligaments in the knee area are often affected
- Tendon tear (also noticeable as a popping noise) – the Achilles tendon, for example, is often affected
- Sprain (overstretching of ligaments and tendons) – the ankle is often affected
- Dislocation (e.g., shoulder dislocation); (usually caused by a fall, strong force, or extreme jerky movements)
- Broken bones (caused by a fall, a blow, or an impact. Compression, twisting, or extreme tensile stress can also be the trigger)
Symptoms of sports injuries are:
The typical symptoms of sports injuries include:
- limited resilience.
The severity of the symptoms naturally depends on the type of sports injury. Broken bones and torn tendons usually hurt more than bruises or pulled muscles. With a broken leg, mobility is of course much more limited than with an ankle sprain.
How to reduce the risk of sport injury?
Warm-up – that’s the best way to do it!
The most important thing before exercising, however, is optimal warming of the body. To do this, you should start with general warm-up training. The following methods prepare your body well for the upcoming stress:
- Easy warm-up at a reasonable pace
- Gymnastic exercises (for example on the stepper)
- Stretching exercises to prepare the muscle groups for their load and to warm them up
But the right equipment and nutrition can also make a decisive contribution to protecting yourself from unwanted injuries. You should consider the following criteria:
The right footwear, suitable for the type of sport being practiced, to efficiently protect the joints an adapted sports equipment as well as protectors for sports with higher speeds sufficient fluids during and after training. But even if you follow all the rules for preparing yourself for sport, injuries can always occur. In this situation, it is important to act immediately.
The so-called PECH rule is a rule of thumb that is often used to reduce the symptoms of a bruise or strain. Then you should proceed as follows:
- P: First of all, interrupt the sporting activity and take a break.
- E: Cool the affected muscle with ice.
- C: Apply a compression bandage or pressure bandage to the appropriate area.
- H: Elevate the affected part of the body so that less blood can flow into the injured tissue.
The aim of these measures is to stop the bleeding into the injured tissue and relieve the pain. This is to prevent further damage as far as possible. Please note that in the event of a muscle injury you should neither massage the affected muscle or the swelling nor treat it with warming gels or similar, as this can increase the bleeding.
Now you know the typical injuries that can occur during sport. Often, during a sporting session, there are no broken bones or the like, but ligament injuries. But with the tips mentioned, you can prepare yourself properly for training to avoid these sports injuries as much as possible. However, if a sports injury does occur, you can treat it according to the “PECH rule”. So, you are optimally prepared for your next sports unit.