Injuries incurred during sports activities are incidents that most coaches and athletes are accustomed to. These conditions can cause physical pain to the athlete, but in many cases can disable the entire team. An injured team member can cause setbacks in game performance and can have lasting repercussions on the season as well. Similar to the way a team is influenced by a benched member, a hurt body part has a negative impact on the entire body. Injuries such as sprained ankles, hyper-extended knees, and shin splints can be caused by bad form, lack of stretching, and overuse of the feet and lower legs. Cited by medical doctors at the Cleveland Clinic, the majority of athletes suffer from shin splints at one point or another. Here’s how to prevent and treat these painful conditions, as well as preventing other recurring sports injuries.

The Mechanics of Shin Splints

There are many symptoms caused by shin splints such as pain in the front or side areas of the lower leg. The pain can be dramatic and excruciating, especially when putting pressure on the affected leg. Swelling in the area can make the leg feel tight as well as make puffiness visible in the muscles. No matter what type of sport, from running to football any athlete can be afflicted by these conditions. Shin pain treatment should be started right away to begin the healing process immediately. Shin splints treatment guidelines followed by sports therapists includes rest, elevation, and icing of the injured area for one to two days. Continuing physical therapy and strengthening exercises include strength training moves and stretching of the Achilles tendon and the front leg muscles that surround the shin bone.

Twisting Injuries: How Weak Muscles Affect the Tendons and Ligaments

Twisting injuries are also commonly seen in impact-type sports. This is caused by either a forceful injury, which cannot be prevented, or from weak muscles of the knee, lower leg, and ankle. Weakened muscles can be remedied with lifting weights or movements recommended by a sports therapist that target the lower leg. Weak muscles lead to tendons and ligaments that cannot hold the bones and muscles together tightly so that simple movements or motions can cause twisting injuries. Another helpful measure for avoiding these types of injuries are to be sure the feet have proper foot arch support. This can be accomplished through sports orthotic inserts that support the foot during impact. The medical professionals at the Cleveland Clinic also advise taping the arch for additional arch support during sports activities.

How Tearing Injuries Happen

Tearing of the connective tissues are also common types of sports-related injuries. This is most commonly found in the tendon in the back of the heel and the knee ligament. An Achilles injury is commonly caused by little flexibility in the heel tendon due to improper stretching form. This is a crucial stage in the warm-up process that cannot be overlooked. Gentle stretches without much force are suggested for athletes prior to activity. Kinesiologists recommend a 30 second stretch, releasing for a few seconds, and then repeating the stretch. Anterior cruciate ligaments (ACL) are located in the knee and help keep the knee structure together. Injuries to this region can be prevented by weight-bearing exercises of the knee , calf and quadriceps through curls and extensions of the leg. Orthotics can help avert both of these kinds of injuries by giving proper arch support, foot alignment, and cushioning.