Studies conducted over the past few years point to an increase in
physical activity among both children and adults in America – an encouraging trend for our overall health and wellness. According to the U.S. Centers for Disease Control (CDC), some 30 million children and adolescents participate in youth sports in the United States. Furthermore, the U.S. Bureau of Labor Statistics reports that, in 2015, 19.5% of Americans age 15 and older participated in some form of exercise, compared
to 15.9% in 2003.
Even so-called weekend warriors – those who squeeze in physical activity only on weekends – are improving their longevity with modest exercise. A recent study by the Journal of the American Medical Association found that one or two exercise sessions per week may be sufficient to reduce cardiovascular disease, cancer and other mortality risks.
With the growing popularity of exercise and organized sports comes an increase in sports injuries.
Consider these facts:
The U.S. Department of Health and Human Services reports an estimated 8.6 million sports injuries occur each year.
About one-third of all sports injuries occur in a sports facility, athletic field or playground.
The most common injury types of sports injuries are sprains and strains, followed by fractures.
High school athletes experience an estimated 2 million injuries, 500,000 doctor visits and 30,000 hospitalizations each year, as reported by StopSportsInjuries.com.
According to the CDC, nearly half of all sports injuries in children are preventable.
Maintain A Healthy Diet
A balanced diet of lean protein, whole grains, fruits and vegetables will give you a solid foundation and the energy you need for an active lifestyle. As an added bonus, keeping off those excess pounds will ease the pressure on your joints.
Hydrate – Before, During And After Exercise
When you sweat away the fluids in your body without proper rehydration, your performance takes a hit. In fact, just a 2 to 3 percent loss in hydration can noticeably diminish endurance and muscle strength. Drinking plenty of water before, during and after exercise aids circulation to the muscles, reduces the likelihood of cramps, helps prevent heat exhaustion, and allows you to think more clearly.
The American Council on Exercise recommends hydration starting two to three hours before exercise and drinking 7 to 10 ounces of water every 10 to 20 minutes during exercise. Water is all you need to stay hydrated, but sports drinks with electrolytes can also be helpful, especially for more intense workouts. Read the label and avoid sports drinks with added sugar and sodium.
Wear Appropriate Protective Gear And Equipment
Wearing appropriate protective equipment is one of the easiest ways to avoid sports injuries. Be sure to wear the protective gear designed for the specific sport or activity, and make sure it fits correctly. Poorly fitted helmets, pads and other equipment can cause more harm than good. When it comes to proper footwear, consider the sport you’ll be doing. Runners may require extra cushioning, while basketball and tennis players often need ankle stabilization for side-to-side mobility.
Always Warm Up Before Any
Physical Activity
Participating in a proper warm-up before playing sports or exercising is a crucial step in preventing sports injuries. A proper warm-up helps prepare the muscles and joints for physical movement, resistance training and impact. Research shows that a heated muscle is less likely to be strained. Depending on your level of activity, a warm-up can simply consist of starting slowly or gently stretching. And don’t forget to stretch out any tense muscles once you’ve completed your workout.
Never Play Through The Pain
If you feel pain during exercise or while participating in a sport, always take a break or stop the activity to assess the pain. It’s very likely that you could make the injury worse if you decide to ignore it or “play through the pain.” Pain is a signal from your body that something is wrong. Remember to listen to your body during physical activity. Many sports injuries can be prevented or minimized in this way.
Schedule In Your Rest Time
Give your body adequate rest – a key element for recovery and performance improvement. It’s recommended that you take one or two days off per week from intense physical activity. Try not to push yourself past your limits. Neglecting to allow your body to rest and recover can cause weakness and stress, making sports injuries more likely.
Use Proper Technique
Each sport or exercise has associated correct techniques. It’s important to learn correct movement and body alignment, as well as come to understand how the bones and muscles are working to support the activity. Seek advice from personal training experts and coaches – either online or in a formal setting. By practicing proper exercise techniques, you can make your bones, muscles and connective tissue (tendons, ligaments and cartilage) more resilient and less susceptible to injury.
Apply PRICE for Minor Strains And Swelling
If you or someone you know has suffered an acute sports injury, start treatment with the PRICE protocol: Protection, Rest, Ice, Compression and Elevation. Giving immediate attention to what may seem like a minor sports injury will help alleviate swelling and potentially prevent further injury.
See An Orthopaedic Sports Medicine Specialist
If pain persists or you experience a severe or acute sports injury, see your orthopaedic sports medicine doctor immediately. It’s time to see an orthopaedic specialist if you have any of these symptoms:
Pain that has lasted longer than 48 hours
Difficulty performing everyday activities due to joint or muscle pain
Pain accompanied by significant swelling, redness or tenderness
Any visible signs of physical deformity
Inability to bear weight or proper range of motion
Injuries accompanied by a popping noise or those that have not improved in 48 hours
Keep On Moving
Exercise and physical activity are extremely beneficial to overall health – for both adults and youth – so don’t stop moving! But always take precautions and listen to your body.
This article is provided by Cary Orthopaedics, with locations in Morrisville & Holly Springs.
Sources for Statistics:
www.apta.org/PTinMotion/News/2017/1/4/SportsInjuries/
www.bls.gov/spotlight/2017/sports-and-exercise/pdf/sports-and-exercise.pdf
www.stopsportsinjuries.org/STOP/Resources/Statistics/STOP/Resources/Statistics.aspx?hkey=24daffdf-5313-4970-a47d-ed621dfc7b9b
www.acsm.org/public-information/articles/2016/10/07/basic-injury-prevention-concepts
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2596007
