Sports players are prone to injuries. If the necessary measures are not taken after a sport’s injury, a player may be forced to take early retirement from sports. This is why sports specialists recommend sports rehabilitation. This refers to the process through which a sports health expert determines whether a player is strong enough to resume sports competition or practice after an injury. Therefore, sports injury rehabilitation plays a vital role in an athlete’s/ Sports player’s life.
What are Common Sports-Related Injuries?
Sports lovers are prone to suffer the following injuries;
- Groin pull
- Shin splints
- Ankle sprain
- Tennis elbow
- Knee injury- ACL tear/ Patellofemoral syndrome
- Hamstring strain, among others
Read on to discover how to avoid and even treat sports injuries. As for the minor injuries, they can be handled at home, but it’s essential to know when to seek further assistance.
Sprains and Strains- Why are they the Most Common?
Any injuries that affect ligaments are referred to as sprains. The latter is the strong bands that connect the joints and the bones. If one overstretched the ligaments, they deform and tear off. Strains, on the other hand, are injuries that occur on tendons or muscle fibers. Tendons connect bones to the muscles. Strains are also known as ‘pulled muscles.’ Since sporting activities require one to overstretch, the muscle fibers and tendons get injured.
William Roberts, MD, Sports medicine specialist from Minnesota University, likens muscle-tendons units and ligaments to springs. They can stretch to any extent and still return to their normal length. However, springs get destroyed if pulled beyond their normal range.
How to Prevent Sports Injuries
Unfortunately, some sports injuries are inevitable, but that doesn’t mean that they can’ be controlled. Most of the sports injuries are due to a lack of exercise. Through daily workouts, one enjoys several health benefits and reduces the chances of developing an injury.
Before engaging in sports activities, a player should follow a daily workout. But beginners should start gentle warm-up exercises to prevent sports injuries. Workouts increase the flow of blood to the muscles. As a result, a person becomes more flexible, hence lowering the chances of getting injured.
According to the experts, overuse injuries, though common, are avoidable. For instance, a player should not get to the field and play football or any other games for an hour or so after being away for a long time. This is regardless of what one is doing. Whether it’s a team sport, running, or even hiking. The player should first engage in light workouts to relax relevant muscles before engaging in any sports.
Besides, a player should not continue playing when tired. This is because muscle fatigue lowers the efficiency of the protective mechanism. Therefore, there is a high risk of developing injuries. So, by retiring from the field when tired, there is no way a player can sustain injuries.
How Sport’s Players can strengthen their Knees
Most Sports are quite demanding. Players must have endurance. That requires them to have knee strength. That way, they will be flexible and even cope with the sudden stops, jumps, running, and everything. Sporting activities put a lot of strain and pressure on the knees. So, if the knees are not firm enough, one encounters difficulties when playing. Therefore, as a sportsperson, you may ask how can I make my knees stronger?
Some exercises help to strengthen the knees, hence reduce the possibility of developing knee injuries. These are exercises that are meant to empower the muscles and the ligaments around the joints. With healthy knees, one becomes a better Sports player with resilient knees.
Below are exercises that help to strengthen the knees;
Conventional bodyweight exercises make all the difference. This also applies to lateral lunges that differ slightly from the traditional movement. Such exercises concentrate on strengthening the knees and the quads.
The movement helps increase force absorption on the knees, hence teaching the body to manage weight during directional and fast movements.
Bodyweight Quarter Squat
Bodyweight quarter squat is not as tiring as a parallel squat. For instance, one can do over 20-30reps, unlike parallel squats that tire someone after only 8-10 reps. The bodyweight quarter squat applies extra force to the quads and the knees.
Physioball Leg Curl
Physioball leg curl helps to empower the knees, core, and hamstrings- these factors play a crucial role in stabilizing and pivoting the body while playing a game. This exercise is slow-paced, therefore ideal for both new and experienced players.
Strengthen your Body with Vitamin B12 Injections
Vitamin B12 is prominent among Sports players. This is because they help to supply the body with the right amounts of nutrients. With a nutrient deficiency, it will be hard for a sports lover to become a great player. This is why people go for Vitamin B12 injections regularly to boost nutrients supply in the body.
Provided a player has an adequate supply of nutrients in the body, they recover quickly from injuries. Enough nutrients help to improve the body’s energy levels, control weight, and boost brain function, among others.
What exactly is Vitamin B12?
Vitamin B12 is also referred to as cobalamin. It’s a vitamin that’s soluble in water. Nutrients also promote brain function and increase the red blood cells’ production, enhancing a sufficient supply of oxygen while playing. Actually, enough blood cells in the body enhance quick recovery.
Long-term sports injuries can heal through physiotherapy. That’s a treatment that involves several techniques such as exercises, massages, and manipulation. These help to enhance motion and even strengthen the injured muscles. That way, the body resumes its normal state after a while.
Immobilization helps to prevent injuries during movement. It also helps to prevent muscle spasm, muscle swelling, and pain. For instance, splints, casts, and slings are useful in immobilizing injured shoulders, legs, or wrists.
Finally, for severe Sports injuries, surgery may be needed. Therefore, if the doctor recommends surgery, it is essential to follow those directions