Top 5 Sports Injures & How to Relieve your Pain

By Med-Fit UK Content Team . Last Updated Thursday, 22nd December 2022

Top 5 Sports Injures & How to Relieve your Pain

Almost any part of the body can be injured, this includes bones, joints, muscles, connective tissue (tendons) – particularly knees and ankles are the most common sports injuries out of the lot.

Sports Injuries can be caused by several things, such as:

Pushing your body beyond it’s current limits
A possible accident such as a heavy blow or a bad fall
Poor technique or the incorrect equipment
A very common cause is not warming up correctly before exerting yourself.

During exercise some injuries may cause immediate pain, swelling, stiffness, restricted movement or tenderness around the affected area, however there are periods when these symptoms may only become truly noticeable a few hours after playing sports or exercising.

5 Most Common Sports Injuries

Sprains – Ligaments are tissue that connect your bones to other bones and when a ligament is turned the wrong way, they can easily pull and possibly tear. Sprains can be incredibly painful and usually take a lot longer than strains, the injury may even require immobilisation to ensure proper recovery.

If you want to avoid strains in the future – it’s best to warm up properly and stretch your muscles, but also ensure you’re improving your general technique. Sprains have been known to leave your ligaments weak which may result in that specific area becoming more susceptible to future strains.
Back Pain or Back Injuries – Your spinal column / back can undergo a lot of stress during specific sports or exercises. This amount of stress on your back can at times accumulate into inflammation around the back muscles or vertebrae, and may naturally cause disc, upper or lower back injuries – sometimes unexpectedly.

There are several ways to reduce the risk of back injuries in the future, those include keeping your back muscles relatively strong and flexible. A lot of people work on their posture but also regular low impact activities, a good diet but also ensure you warm up properly before sporting activities.
Strains – By far the most common sports injury and this is because we use so many tendons and muscles when we play sports or generally exercise.

Naming a few types of strains; Pulled Groin, Pulled Hamstring, Strained Quads – most strains are minor and can be healed with rest, however some may take a little longer with pain killers or Tens Machines to relieve pain. Our tendons and muscles come with so many moving parts and are all susceptible to injury, with some muscles or tendons stretching or moving in ways they shouldn’t – this will result in damage, tears or general pain.
Fractures – Contact or impact sports can usually lead to fractures – usually feet, arms and legs. Fractures can take weeks to heal with some possibly requiring surgery to correct positioning of the bone. This type of sports injury can usually happen when involved in strenuous contact sports, however some sports reduce the risk of fractures with padding i.e. American Football.

To reduce the risk of fractures warming up, working out to keep your muscles very strong and practice good technique are some ways to reduce your risk of injury or possible fracture. The most common thing sports people do is to ‘play through the pain’ – this can certainly increase the risk of severity of the injury, leave the bone very vulnerable and susceptible to further injury.
Shin Splints – Shin splints or also known as plantar fasciitis is the inflammation of a tendon in the arch of the foot – this can cause an awful sharp pain with every step you take. This type of injury usually occurs when a person pushes their legs and feet a little too far, but also it’s combined with lack of proper support.

The injury can be caused by repeated stress on the lower leg – high impact running, dodging and quick start and stop motions. This type of injury is very common in some of the most popular sports – Football, Joggers, Runners and Basketball players.

Sports Injury Treatments

RICE – This typical technique is REST, ICE, COMPRESS, ELEVATE. Resting the injury is incredibly important. Ice on the affected area one every hour for 20 minutes. Compress your injury by wrapping it with a ice bandage. Elevate your injury above the heart to decrease your blood flow and reduce the swelling around the injured area.
TENS – Tens Machines have been a ‘go to’ for several athletes and sports personnel as TENS can significantly help with Pain Relief, however this really depends on your type of injury.
Choosing the right Tens Machine can be very important when improving your recovery time and relief from pain.
DOCTOR – See your physical therapist, Physio or a Doctor ASAP – this of course depends on the severity of the injury as there may be other forms of treatment available to reduce the pain, but also you may need further attention (surgery, adjustment etc).
Ice Knee Support Brace - The Ice Knee Support Braces prove to be excellent for individuals experiencing swelling due to knee injuries, particularly within the initial 48 hours. Nevertheless, these braces are highly beneficial for individuals with chronic injuries who frequently experience flare-ups that may lead to increased stiffness.
4 Way Compression Ankle Support: Our Stride Flex product is fantastic for those struggling with sports related injuries, reoccurring injuries, foot and ankle related conditions. Our ankle support braces come in different sizes and colours to choose from.

This knee brace is designed with two elastic straps that securely encircle the knee, offering hands-free application and unhindered movement. These straps serve a dual purpose, providing compression to amplify the benefits of cold therapy, optimizing knee recovery. Plus, the design is reversible, accommodating both left and right knees.

When Should I Look to Receive Medical Attention?

We all know it can be tough to decide on whether a hospital trip is needed, however some times you just need a little peace of mind. If you suspect a serious injury or IF you have any of these signs, you need to go to A&E or a Doctor:

Excessive Swelling around the Injury
It’s not getting better after days or weeks
Change in Skin Colour – usually beyond mild bruising
Deformities in the bones or joint
You cannot stand on your injury with it feeling like it’s giving way or becoming incredibly painful.

By Paul Warburton . Last Updated Friday, 17th September 2021

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