Summer is the perfect season to embrace the great outdoors and engage in various physical activities. However, with the increase in activity, the risk of sports injuries also rises.

At SportPort Active, we want to ensure you stay active and injury-free this summer. In this extensive three-part blog series, we’ll explore common sports injuries and provide expert advice on remedies and treatments to keep you moving safely and effectively.

Part 1: Understanding Common Sports Injuries 

Sprains and Strains

Description: Sprains and strains are among the most common sports injuries. A sprain involves the stretching or tearing of ligaments, which are the tissues connecting bones to each other. A strain involves the muscles or tendons, which connect muscles to bones.

Symptoms:

• Sprains: Pain, swelling, bruising, and limited range of motion.
• Strains: Pain, muscle spasms, weakness, and inflammation.

Exercise Tip: For mild sprains and strains, incorporating gentle range-of-motion exercises can help maintain flexibility and reduce stiffness. An effective exercise is the ankle alphabet: Sit down with your leg extended and use your foot to write each letter of the alphabet in the air. This exercise helps to gently mobilize the joint without putting too much stress on the injured area.

Importance of Immediate Treatment: Treating sprains and strains promptly is crucial to prevent further damage and complications. Untreated injuries can lead to chronic pain, instability, and prolonged recovery times. Immediate treatment, such as the RICE method (Rest, Ice, Compression, Elevation), can significantly reduce inflammation and promote faster healing.

Biology Behind How Ice Reduces Inflammation: Applying ice to an injury reduces inflammation by causing vasoconstriction, or narrowing of the blood vessels. This decreases blood flow to the affected area, which helps to limit swelling and inflammation. The cold also numbs the area, reducing pain by slowing down nerve impulses. Ice can help to reduce tissue metabolism and cellular damage, promoting a quicker recovery.

Tendinitis

Description: Tendinitis is the inflammation of a tendon, often resulting from repetitive motion or overuse. Common areas affected include the shoulders (rotator cuff tendinitis), elbows (tennis elbow), knees (patellar tendinitis), and Achilles tendon.

Symptoms:

• Pain and tenderness around the affected joint.
• Swelling and warmth in the affected area.
• Difficulty moving the joint.

Exercise Tip: Eccentric strengthening exercises are beneficial for tendinitis. For example, the eccentric heel drop exercise can help with Achilles tendinitis. Stand on a step with your heels hanging off the edge, rise up on both feet, then slowly lower your heel below the step’s level using the injured leg. This exercise helps strengthen the tendon and reduce pain.

Importance of Immediate Treatment: Immediate treatment of tendinitis is essential to prevent the condition from becoming chronic. Chronic tendinitis can lead to tendon degeneration and rupture. Early treatment with rest, ice, and anti-inflammatory medications can reduce pain and inflammation, allowing the tendon to heal properly.

Fractures

Description: Fractures are breaks in the bone caused by a sudden impact, stress, or underlying conditions like osteoporosis. They can vary from small cracks (stress fractures) to complete breaks.

Symptoms:

• Severe pain and swelling.
• Bruising and tenderness.
• Inability to move the affected area.
• Deformity or protruding bone in severe cases.

Exercise Tip: After the initial healing period and under professional guidance, low-impact exercises such as water therapy can be beneficial. Water exercises reduce stress on the fracture site while allowing for gentle movement and strengthening. Activities like walking or jogging in water can help rebuild muscle strength without placing excessive pressure on the healing bone.

Importance of Immediate Treatment: Treating fractures immediately is critical to ensure proper alignment and healing of the bone. Delayed treatment can result in improper healing, leading to deformities, chronic pain, and impaired function. Prompt medical intervention, including immobilization and possibly surgery, is necessary to achieve optimal recovery.

Expert Advice on Prevention and Treatment

Dr. Andy Galpin's Insights on Recovery

Dr. Andy Galpin is a renowned expert in sports science, emphasizes the importance of recovery in preventing injuries. He suggests incorporating proper warm-ups, cool-downs, and stretching routines to prepare the body for physical activity. Additionally, Galpin highlights the role of sleep and nutrition in recovery. "Sleep is the most critical factor for recovery," says Galpin. "Ensure you get at least 7-9 hours of quality sleep per night to allow your body to repair and rejuvenate."

Nutrition Tips for Injury Prevention

Proper nutrition plays a crucial role in preventing injuries. A balanced diet rich in anti-inflammatory foods such as leafy greens, berries, and fatty fish is highly recommended. Supplementation with omega-3 fatty acids and vitamin D can also support joint health and reduce inflammation. As Dr. Galpin mentions, "Eating a diet rich in anti-inflammatory foods can help reduce the risk of injuries and improve recovery times."

By understanding these common sports injuries and following expert advice on prevention and treatment, you can enjoy a safe and active summer. Stay tuned for the next part of our series, where we will dive deeper into advanced treatments and rehabilitation techniques for sports injuries.

Find out More on Preventing and Treating Sports Injuries:

Huberman Lab Podcast with Dr. Andy Galpin on Recovery and Performance

Welcome to Perform with Dr. Andy Galpin

Supplements - How To Decide What To Use: 5 Min Phys  Andy Galpin