10 Common Sports Injuries and How to Treat Them
You may have suffered a sports injury if you have ever played sports or regularly exercised. Here are the causes, symptoms, recovery methods, and prevention strategies for 10 common sports injuries.
10 Common Sports Injuries
- Achilles Tendon Injuries
- Bone fractures and dislocations
- Jumper's knee
- Little league elbow
- Rotator cuff injuries
- Runner's knee
- Shin splints
- Sprains and strains
- Tennis elbow
- ACL tear
1. Achilles Tendon Injuries
The Achilles tendon is a strong, fibrous cord that connects your calf muscles to your heel bone. It is your body's largest and strongest tendon, allowing you to push off the ground during activities like walking, running, and jumping. This tendon is important for movements involving the lower leg and foot. Due to its size and use, when injured or ruptured, it can cause severe pain and can be debilitating.
Common Causes: Achilles tendon injuries often occur due to sudden movements such as running or jumping, inadequate warm-ups, or inappropriate footwear.
Sports that involve jumping, running, and quick directional changes, such as basketball, football, soccer, and tennis, are common culprits of an Achilles injury. Repetitive strain on the tendon can also cause inflammation due to overuse.
Common Symptoms: Symptoms of a mild Achilles injury include pain and stiffness along your Achilles tendon, particularly in the morning or after periods of inactivity. You may also experience swelling and tenderness; a sudden, sharp pain in severe cases might indicate an Achilles tendon rupture.
Recovery: For a mild Achilles injury, recovery typically involves rest, ice, compression, and elevation, or RICE. Your doctor may recommend physical therapy exercises to strengthen the calf muscles and improve flexibility.
Severe cases, like a tendon rupture, may require surgery. If you have mild pain in your Achilles that does not improve after a few days or weeks, you should schedule an appointment with your primary care doctor or a sports medicine doctor. If you have sudden or severe pain, you should get medical care immediately.
Prevention: Prevent Achilles tendon injuries by incorporating proper warm-ups and stretches into your routine, wearing supportive footwear, and gradually increasing the intensity of your physical activities.
Strengthening exercises for the calf muscles can also help prevent these injuries. Talk to a sports medicine provider for exercises to help prevent Achilles injuries.
2. Bone Fractures and Dislocated Bones
Fractures occur when a bone breaks due to direct blows or repetitive stress. A dislocation can happen when a joint is forced out of its proper position. Common fractures in sports include those of the wrist, collarbone, and ankle. Frequently dislocated joints include the shoulder, finger, and knee. Immediate treatment and proper rehabilitation are essential for a full recovery and to prevent long-term complications.
Common Causes: Fractures and dislocations usually result from high-impact trauma, such as falls, collisions, or direct blows during contact sports like football, hockey, basketball, and soccer. Overuse and repetitive stress on joints and bones can also lead to stress fractures.
Common Symptoms: Symptoms of a fracture or dislocated bone include severe pain, painful swelling, bruising, and an inability to move the affected area. In the case of dislocations, a visible deformity or a joint that looks out of place is common.
Recovery: A health care provider will often treat a fracture or dislocation by immobilizing the affected area with a cast or splint, followed by physical therapy to restore strength and mobility. Severe fractures and dislocations may require surgical intervention. If you think you may have a fractured bone or a dislocated joint, you should seek medical attention immediately.
Prevention: To prevent fractures and dislocations, use proper protective gear, practice safe movements and proper form in your athletic activities, and maintain bone health through a balanced diet rich in calcium and vitamin D. Regular strength training can also help build resilience against injuries.
3. Jumper’s knee
Patellar tendinitis is an inflammation of the patellar tendon, which connects the kneecap, or the patella to the shinbone, or the tibia.
Common Causes: Jumper’s knee, or patellar tendinitis, is commonly caused by repetitive stress on the patellar tendon from activities involving jumping, running, and rapid directional changes such as basketball, volleyball, and track and field.
Common Symptoms: Symptoms include pain and tenderness around the kneecap, especially during physical activity, swelling, and a feeling of weakness or instability in the knee.
Recovery: With jumper’s knee, your doctor may prescribe rest, ice, and anti-inflammatory medications to reduce pain and swelling. They may also recommend physical therapy exercises to strengthen the quadriceps and hamstrings to reduce strain on the patellar tendon. In severe cases, steroid injections or surgery may be recommended.
Prevention: You can prevent jumper’s knee by incorporating proper warm-ups and stretching into your routine, using appropriate footwear, and avoiding sudden increases in activity intensity. Strengthening exercises for the muscles around the knee can also help.
4. Little League Elbow
Little League is an overuse injury in the elbow that affects the medial epicondyle growth plate, located on the inner side of the elbow.
Common Causes: Little League elbow is a growth plate injury in young athletes caused by repetitive throwing motions, commonly seen in throwing sports like baseball and softball. This injury is most common in young players ages 7-15, although the injury can occur in players up to age 17 if they're still growing.
Common Symptoms: Symptoms include pain on the inside of the elbow, swelling, and a decreased range of motion. There may also be a noticeable loss of throwing velocity or accuracy.
Recovery: Your child's health care provider may recommend treatment for Little League elbow that involves rest from throwing, ice, and physical therapy to strengthen the muscles around the elbow. Severe cases may require a longer period of rest or even surgical intervention.
Prevention: To prevent Little League elbow, ensure your young athlete follows pitch count guidelines, uses proper throwing techniques, and incorporates regular rest periods into their training schedules.
5. Rotator Cuff Injuries
The rotator cuff is a group of muscles and tendons that surround the shoulder joint, providing stability and enabling shoulder movements. These muscles include the supraspinatus, infraspinatus, teres minor, and subscapularis. The rotator cuff plays a crucial role in lifting and rotating the arm.
Common Causes: Rotator cuff injuries are often caused by repetitive overhead movements, overextension, improper warm-ups or form, or direct trauma. Sports like swimming, volleyball, tennis, and baseball are common causes.
Common Symptoms: Symptoms include pain, weakness, or instability in the shoulder--especially during overhead activities, a decreased range of motion, and a clicking or popping sensation when moving the shoulder.
Recovery: With a rotator cuff injury, your health care provider will likely recommend rest, ice, and physical therapy exercises to strengthen the shoulder muscles and improve flexibility. Severe tears may require surgical repair.
Prevention: Prevent rotator cuff injuries by warming up properly before activities, incorporating shoulder-strengthening exercises into your routine, and avoiding repetitive overhead activities without adequate rest and conditioning.
6. Runner’s Knee
Runner's knee, clinically known as patellofemoral pain syndrome, refers to pain around or behind the kneecap, or patella, that occurs due to repetitive stress on the knee joint. It affects the soft tissues and bones of the knee, particularly the patella and the femur, or thigh bone.
Common Causes: Runner’s knee is usually caused by the repeated bending and straightening of the leg during running, which stresses the knee joint. Overuse, muscle imbalances, and improper running form can also contribute to the injury. This injury is most common in people who run in track and field, marathons, or other activities with consistent running.
Common Symptoms: Symptoms of runner’s knee include pain around or behind the kneecap, especially during activities like running, squatting, or climbing stairs. You may also experience a grinding or clicking sensation in the knee.
Recovery: Your health care provider may recommend rest, ice, and physical therapy to strengthen the muscles around the knee and improve flexibility. Wearing proper footwear and using orthotics if needed can also help heal runner’s knee.
Prevention: To prevent runner’s knee, you can incorporate strength training and stretching into your routine, wearing appropriate running shoes, and avoiding sudden increases in running distance or intensity.
7. Shin Splints
Shin splints, also known as medial tibial stress syndrome, are characterized by pain along the inside of the shinbone, or tibia. They result from repetitive stress on the muscles, tendons, and bone tissue surrounding the shin.
Common Causes: Shin splints are often caused by starting or intensifying physical activities too quickly, inadequate warm-ups, or running on hard surfaces. Sports like running, basketball, and soccer are common causes.
Common Symptoms: Symptoms of shin splints include pain and tenderness along the inside of the shinbone, swelling, and discomfort that worsens with activity.
Recovery: You can usually treat shin splints at home with rest, ice, and over-the-counter pain relievers. Once improved, you can gradually resume activities with a focus on proper warm-ups and stretching. If you have severe shin splints that don’t improve with at-home care, your doctor may recommend physical therapy.
Prevention: You can prevent shin splints by wearing proper footwear, gradually increasing activity levels, and incorporating strength and flexibility exercises for your lower legs.
8. Sprains and Strains
A sprain or strain is when you stretch or tear ligaments or muscles and tendons beyond their normal capacity. This results in pain, swelling, bruising, and decreased function of the affected area. Commonly strained or sprained parts of the body include the ankle, wrist, knee, hamstring muscles, and lower back.
Common Causes: Sprains and strains are typically caused by sudden twists, falls, or direct blows that overstretch or tear ligaments, which is a sprain, or muscles or tendons, which is a strain. Sports like basketball, soccer, volleyball, and football, and are common causes.
Common Symptoms: Symptoms of a strain or sprain include immediate pain, swelling, bruising, and limited mobility in the affected area. Severe sprains or strains may result in a complete tear and instability. A popping sensation often accompanies a tear in a ligament or tendon.
Recovery: Your health care provider may recommend rest, ice, compression, and elevation, also known as RICE, to treat a strain or sprain. In tears, you may be prescribed physical therapy exercises to restore strength and flexibility. Severe cases may require immobilization or surgery.
Prevention: You can prevent sprains and strains by using proper techniques, wearing supportive footwear or equipment, and incorporating strength and flexibility training into your routine.
9. Tennis Elbow
Tennis elbow is an overuse injury that affects the tendons of the forearm muscles, specifically the extensor tendons that attach to the lateral epicondyle of the humerus or the upper arm bone. These tendons are responsible for extending the wrist and fingers.
Common Causes: Tennis elbow, or lateral epicondylitis, is caused by repetitive motions that stress the tendons outside the elbow. Sports like tennis, golf, and activities involving repetitive gripping or lifting are common causes.
Common Symptoms: Symptoms include pain and tenderness on the outside of the elbow, a weak grip, and pain that worsens with wrist and hand movements.
Recovery: Your provider may prescribe rest, ice, and anti-inflammatory medications to treat tennis elbow. If symptoms persist, they may recommend physical therapy exercises to strengthen the forearm muscles and improve flexibility. In severe cases, steroid injections or surgery may be necessary.
Prevention: Prevent tennis elbow by using proper techniques, incorporating strength and flexibility exercises for the forearm muscles, and avoiding repetitive activities that stress the elbow without adequate rest.
10. ACL Tear
The ACL, or anterior cruciate ligament, is a key ligament located in the center of your knee that connects the thigh bone (femur) to the shin bone (tibia). It plays a crucial role in stabilizing the knee joint and controlling its forward and rotational movements.
Common Causes: An ACL injury is most common in sports and activities that require pivoting, sudden stops, or fast changes in directions, such as basketball, soccer, football, and volleyball.
Common Symptoms: Symptoms of an ACL tear include a loud popping sound at the time of injury, severe pain, and immediate swelling. Your knee may feel unstable or give way, and you may experience a loss of range of motion.
Recovery: Recovery from an ACL involves rest, physical therapy, and often surgical repair to restore knee stability. If you suspect you have an ACL injury, you should contact your doctor immediately. Rehabilitation focuses on regaining strength, flexibility, and function, and full recovery can take several months.
Prevention: To prevent an ACL tear, incorporate strength training and flexibility exercises for the legs and hips, and practice proper techniques for jumping and landing. You should also ensure you wear proper footwear and use supportive equipment during high-risk activities if needed.