Top 3 Sports Injuries and How You Can Prevent Them


Leading an active lifestyle is always good for your health. It helps manage your weight, lowers blood pressure, improves your cholesterol levels, strengthens bones and muscles, and reduces the risk of such diseases like type 2 diabetes, metabolic syndrome, and several types of cancer. However, being physically active involves the risk of injury. You may be more prone to particular injuries depending on the types of activities you prefer.

Keep on reading to discover the three typical sports-related injuries that specialists treat on a regular basis.

1. Ankle Sprain
Ankle sprain is a very common problem that can happen while doing anything from basketball to just running down the street. Every day, 25,000 people in the United States sprain their ankle, according to WebMD. That's a significant amount of rehab! Because of the speed and power involved in sports or other physical activities, the severity of ankle sprains might be heightened. Ankle sprains can be graded in 3 types. The first one is when you have slight stretching and minimal ligament damage. The second one involves ligament partial tearing and looseness of the ankle joint. The third one is characterized by complete ligament tear and a high level of instability when moving the ankle joint.

To prevent it you can try to stretch your ankles on a daily basis, wear protective braces before participating in sports, wear the right shoes for the activity and the surface you'll be playing on, and perform balance exercises that not only strengthen your ankle joints but also prepare your body to be more stable in a variety of positions and actions.

2. Shoulder Dislocation
A dislocated shoulder means your upper arm bone pops out of the shoulder socket. It's a common sports injury brought on by a fall, tackle, or another form of collision. Dislocated shoulders are common in high-contact sports like football, hockey, and rugby, but they may also affect cyclists, surfers, yoga practitioners, weight lifters, and others. If you've dislocated your shoulder, you'll see a visual deformation in your shoulder joint and experience some pain in that area. The arm bone can sometimes pop back into the shoulder socket on its own. In other cases, though, you may need to see a sports injury specialist to replace the bone properly.

To prevent it, try strengthening workouts for this area of your shoulders such as push-ups, shoulder shrugs, and resistance band routines. If you have had a dislocated shoulder in the past, use shoulder support or brace when playing sports.

3. Lower back strain
Lower back injuries affect the majority of Americans, regardless of whether they are physically active or not. But those who play sports or are physically active are more likely to suffer from musculoligamentous strains or common back strains. All injuries to the soft tissue of the lumbar spine, including muscles, nerves, ligaments, tendons, and blood vessels around the spine, can be called back strains. It is possible that you're dealing with a musculoligamentous strain right now. Lower back discomfort can be caused by a variety of factors, including previous injuries, improper spinal growth, bad posture, trauma, and so on. Obesity, a sedentary lifestyle, and poor lifting techniques are all risk factors for lower back problems.

To prevent it, avoid sitting for long periods of time. If you are working at an office, get up, walk around, and stretch as much as you can. To relieve pressure in the spinal discs and prevent injuries, stretch your lower back muscles from time to time. Warm-up your lower back muscles before your stretching routine, applying a special heat source. Also, you can put some ice on your lower back if you experience any tightness or soreness afterward.