With an increasing number of people hitting the gym, slopes or road as the weather warms up, it is important to be able to recognize some of the most common sports related injuries. How these injuries occur and how to provide some basic first aid is also important to understand. Hopefully that understanding will help prevent you from experiencing some of these conditions.
SHIN SPLINTS
This painful condition affects the muscles that line the front of your shin. Often experienced by runners and athletes that jump on hard surfaces, this condition can become chronic and problematic if not treated quickly upon onset. The best thing you can do for shin splints is to let your lower legs rest. Icing and anti-inflammatory medications can help with the pain.
If you don't take care of your shin splints you can experience something called compartment syndrome. In this case the swelling within the anterior compartment containing the shin muscles has exceeded the capacity of the compartment. When this happens the pressure builds up and blood flow is compromised. In sever cases the only option to relieve the pressure is surgery.
Motion control shoes and different running strides can help reduce your odds of developing shin splints. Reducing a heavy heel strike is an important part of prevention as well. If you have a consistent problem with shin splints you may want to consult with a personal trainer that specializes in running and have him check your gait. Small changes can make big improvements.
MUSCLE STRAIN
Regardless of how well you stretch, you are likely to experience a muscle strain sooner or later. A strain is the result of muscle fibers tearing after being overstretched. Characterized by swelling, heat, soreness and stiffness, muscle strains are not restricted to athletes; anyone can get them.
Treatment for muscle strains usually entails following the R.I.C.E. procedure. Rest, ice, compression and elevation help control swelling and provide some support for the healing muscle. Anti-inflammatory medications can also be taken to help control swelling and pain. As in so many other minor sports injuries, time to heal is essential. Don't resume your sports activity until the pain has subsided, or you will have a higher risk of re-injuring yourself. Gentle stretching during the healing process is recommended so as to avoid a muscle that gets tight and shortened.
PLANTAR FASCIITIS
Plantar fasciitis describes an injury that affects the bottom of the foot; most commonly from overuse or biomechanical abnormalities in the gait or structure. For people who suffer from this condition, it can be difficult to put ones feet down on the floor in the morning or get up after sitting for a protracted period of time.
Mild plantar fasciitis can be treated with stretching exercises, icing and arch supports. Until the pain has passed, staying off your feet as much as possible is helpful. NSAIDs and ultrasound treatments may work, and cortisone injections can help reduce swelling, but rest is still the best option once the condition has presented. A night time splint can help keep the foot's fascia stretched and has been shown to produce consistent, positive effects.
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