Knee : ACL Injury
Whenever an athlete injures his knee the fist thing we are concerned about the ACL or anterior cruciate ligament. It is an important stabilizer of the knee. While reconstruction surgery is usually successful the rehabilitation period is at least six months before returning to sports.
Studies have emphasized that a structured sport specific warm up can reduce the risk of injury. The biggest program for ACL prevention is the 11+1 warm up proposed by FIFA, the international soccer federation. It is now being adapted to other sports.
Shoulder : Rotator Cuff Tear
This is one of the most common shoulder injuries and the risk increases with age. Again the tear can be repaired surgically with great success but the recovery is often at least six months.
There are a series of exercises to strengthen the rotator cuff. They involve the use of elastic bands or pulley systems. They are often overlooked in gym training programs because they are muscles that can not be seen so the result means better performance and injury prevention but do not contribute to looking “buff”.
Thigh : Hamstring Tear
This is one of the most common injuries and can easily lead to long - standing problems. Unlike other tears, this often repairs on its own, with proper rest.
Stretching is very important in prevention. Stretching just before the activity won’t do much; a gain in flexibility requires a structured stretching routine. Once injured sufficient rest is required before return. The old trainer adage is wait until there is no more pain, then wait that much time again.
Ankle : Ankle Sprain
For the most part ankle sprains are simple to manage. But everyone seems to know someone who gets repeat ankle sprains. Although people rely on braces and taping in high-risk sports they forget about exercise to prevent injury. It is recommended that anyone that has an ankle sprain undergo a specific training program with emphasizes on positional sense, strength and balance to prevent recurrence.
Hip : Groin Pull
This is a frustrating injury to treat. Without proper treatment and rest it can quickly become a chronic injury. In addition to stretching and flexibility, exercise to emphasize core strength provide the muscles a stable platform for contraction and less extreme strains.
Head : Concussion
The impact of concussion on the lives of many patients and their families has been enormous. In recent years the emphasis has been on recognizing and diagnosing concussions. This is also one of the most significant factors for prevention; removing a player from play until complete recovery reduces the risk of recurrent concussions. This coupled with an atmosphere of mutual respect and improved officiating are the keys to making sports safer.
The benefits of sports to an individual’s health are tremendous and greatly outweigh the risk of injury. With guided prevention training we can reduce the risk of injury.