Did you know

Whether you’re a weekend warrior or an all-out athlete, sports injuries can occur to anyone at any given time. The good news is, sports injuries usually can be treated fairly quickly and with simple procedures. Even better, many of these injuries can be avoided with a bit of education as to proper preventative procedures. 

According to the National Institute of Health, the most common types of sports injuries are: 

· Muscle sprains/strains

· Tears of ligaments holding joints together 

· Tears of tendons that support joints 

· Dislocated joints 

· Fractured bones, including vertebrae

Each sport has its own set of injuries unique to the physical stresses and demands place upon your body. Before you hit the road, court, or any other surface, it’s good to know what you’re up against and how to safely meet all the challenges involved.

Basketball 

A quick game of pick-up basketball is great for spirits as well as for the cardiovascular system! But it’s also responsible for some 1.6 million injuries each year. The American Academy of Orthopaedic Surgeons offers these tips to keep you safe on the court: 

· Warm up first! Jumping jacks, stretching and even walking in place is a good way to get those muscles ready for the game. 

· Wear shoes that can do the job. Even though your favorite sneaks feel good on your feet, they may not be up to the task. Look for shoes with ankle support to reduce sprains, and make sure the shoes fit snugly and have non-skid soles. 

· Check the court before you begin. Small rocks, holes or debris can turn a flat surface into a playing hazard.

Bicycles 

Biking is a popular form of exercise that is suitable for all ages. Unlike many sports, it doesn’t require a great deal of skill to generate a substantial amount of enjoyment. According to the Association of Family Physicians, the group with the greatest number of bicycle-related injuries and fatalities is males, age 9 to 15; accidents are more likely to occur in the summer months. 

That doesn’t mean you should keep your adolescent son off the bicycle; instead, make sure that he – and everyone else in the house who gets on a bike – follows these safety measures: 

· Wear protective gear! Helmets reduce the risk for head and face injuries by as much as 85 percent. Make sure the helmet is worn correctly – snug around the head and in a horizontal position. Don’t stop with the helmet – gloves and eye protection are important as well. 

· Watch for cars. Accidents involving motor vehicles are the second leading cause of injuries and deaths on bicycles. In fact, off-road cyclists have a 40 percent lower rate of head, facial and dental injuries, thanks to the fact that they aren’t near cars. Children under the age of 10 should not be allowed to ride in areas where cars travel. 

· When cycling off-road, know the area. Take it slow on unfamiliar paths, where loose gravel or sharp turns can produce some unexpected surprises. And always perform basic maintenance on your bike before taking it out for a ride.

Golf 

Because golf requires a relatively low level of physical activity, most people don’t consider that injuries can occur. But hitting the links can be hard on the elbow, spine, knees and hips if you’re not prepared. To warm up, doctors advise: 

· Squeeze a tennis ball for about five minutes at a time; it will strengthen your forearms and help avoid elbow injuries. 

· Build those back muscles! The lower back is susceptible to injuries, and the best way to prevent problems is through regular exercise. Rowing and pull-down exercises are ideal ways to work the back muscles. 

· Reach for a good game. Stretching out before you play is one of the most simple – and most effective – ways to get your body ready for a few holes. If you’re riding in a cart, don’t forget to stretch after sitting and before swinging.

Inline skating 

Current statistics indicate that some 26 million Americans participate in the sport of inline skating. That leaves a lot of opportunities for emergency room visits! Skaters who exercise prevention will find themselves ahead of the pack in warding off injuries. Some of the best ways to do that are: 

· Choose a boot that fits properly. This means selecting your boot at the end of the day, when your feet are largest, and also wearing the same type of sock you’ll wear when skating. Make sure your feet are all the way inside the boot – with heels touching the back of the boot – before buckling up. (If your heel moves up and down while skating, it’s not the proper fit.) 

· Get your gear on. A helmet is a must-wear, but it doesn’t end there. Elbow and knee pads, as well as wrist protectors, are as essential to inline skating as the skates themselves. 

· Warm up. See a recurring theme here? Stretch your muscles and do some warm-up exercises for your legs before hitting skating. When you’re done, stretch out again, just as you would after a jog in the park.

Tennis

Tennis is considered one of the safest sports around, but it can also lead to injuries without proper preparation. One of the most common injuries is tennis elbow, an inflammation that results from either a poor backhand or gripping a racket that is too small. Pulled muscles are another problem for tennis players, but injuries can be avoided if you: 

· Stretch and warm up before games. Spend 15 to 30 minutes before your game stretching out and warming up; it will improve your flexibility, circulation and could even improve your game. Don’t forget to jog in place to get your blood flowing and get your heart ready for activity. 

· Practice proper form and fitness. This means not just learning how to handle your racket, but caring for your muscles off the court as well. Strong muscles are less susceptible to injury, so a regular fitness routine can minimize sprains, strains and tears.