What is a sports injury? It can be something as minor as a first-degree sprain, or a stress fracture involving the metatarsals. At The Physio Circle, we believe that even though injuries are an inevitable part of the game, playing sports remains one of life’s greatest joys. Whether you’re a young athlete or just love a weekend workout, knowing why common injuries occur and how they happen is key to preventing sports injuries and enhancing long-term performance. Learn how to take control of your health with proactive steps for the prevention of sports injuries. We’re here to give you the knowledge and tools you need to play smart while playing hard.
Common Sports Injuries in Young Athletes and Weekend Warriors
Ever wondered which sports cause the most injuries? Our bet is on anything high-contact, where sudden falls and collisions may result in traumatic injury. Some types of sports-related injuries are more commonly associated with certain sports, due to the repetitive actions involved or the high-contact nature of the game.
Soccer
- ACL and meniscus tears
- Ankle sprains and fractures
- Concussions caused by collisions or heading the ball
- Heat-related ailments
- Shoulder dislocation resulting from falls or direct impact
Swimming
- Back strain from repetitive motions
- Breaststroke knee pain
- Shoulder pain and stiffness
Volleyball
- Knee pain from repeated pivoting and diving motions
- Sprained or dislocated fingers due to blocking or setting
- Shoulder overuse injuries from serving and spiking
Sprains and Strains
Sprains and strains are distinct injuries that are often confused with one another. A sprain involves the tearing of a ligament, the tough, fibrous tissue connecting bones at a joint. They commonly occur in the ankles, wrists or knees due to a fall or a blow to the body during high-contact sports.
A strain, on the other hand, is a pull or tear of a muscle or tendon, typically resulting from overstretching or overcontraction. The hamstrings, back, and shoulders are frequent sites for strains. Inadequate warm-ups and improper technique can leave muscles and ligaments vulnerable, increasing the risk of both types of injuries.
Overuse Injuries
Overuse injuries are a type of sports injury not caused by a single event. Instead, they result from repetitive stress on muscles, tendons, or bones over time. They are particularly common in young athletes, whose bodies are still developing and are at risk for recurrence of specific injuries, such as shin splints. Weekend athletes who may push themselves too hard after a period of inactivity are also susceptible to overuse injuries such as tendonitis.
Other types of injuries resulting from overuse include tennis elbow, which involves inflammation, soreness or pain on the lateral side of the upper arm. Volleyball and basketball players can sometimes develop Jumper’s Knee (patellar tendinitis), which is linked to repeated jumping on hard surfaces. Training errors, such as a sudden increase in the duration or intensity of activity, and insufficient rest, which doesn’t allow the body to properly repair itself, can also contribute to the development of such injuries.
Acute Traumatic Injuries
Serious sports injuries can include fractures, dislocations, and concussions. A fracture is a cracked or broken bone, often from a direct blow or fall. A dislocation happens when a bone is forced out of its joint, such as a shoulder “popping out.” A concussion is a brain injury caused by a jolt or blow to the head or body that causes the brain to move inside the skull. Although the total prevention of sports injuries is impossible, you can mitigate the risks of severe injuries with proper safety equipment such as helmets, elbow pads and knee pads. Learning the correct techniques for your sport, as well as including warm-ups and cool-downs with every workout session also helps.
Why Young Athletes Are at Risk
Developing bodies are especially susceptible to sports injuries. This is due to open growth plates, which are areas of tissue at the end of bones that allow for future growth. As these vulnerable areas continue to harden from cartilage into bone until the end of puberty, they remain susceptible to injury, which may impact a young athlete’s long-term bone growth. Another reason why young athletes are so prone to sports injuries? Growth spurts. Rapid bone growth may outpace the development of muscles and tendons, leading to temporary imbalances and reduced flexibility. This can make young athletes more likely to develop strains and dislocations as their bodies adapt to these changes. Proper conditioning and rest are key to supporting growing bodies and preventing future injuries.
Essential Strategies for Preventing Sports Injuries
Warming-Up and Cooling-Down
Complement your sport of choice with a proper warm-up and cool-down session to prevent sports injuries and optimise your performance. Before exercise, dynamic warm-ups, such as leg swings or torso twists, prepare your muscles and joints for increased activity. By increasing blood flow and raising your body temperature, they enhance your muscles’ elasticity and readiness, which significantly reduces the risk of strains and other injuries. After your workout, a cool-down session is just as important. It should include static stretching, where you hold a stretch for a period of time. This helps to gradually return your heart rate to its normal resting state and prevent any feelings of dizziness. Consistent stretching over time also has the added benefit of gradually improving your flexibility.
Strength and Conditioning
Strength and conditioning are the unsung heroes of sports injury prevention. Building strength, especially in your core and stabilising muscles, provides vital support to your joints, supporting better posture and movement patterns. Improved biomechanics translate to an improved ability to absorb the impact of high-intensity activity, reducing stress on ligaments and tendons. Having stronger muscles and tendons also minimises the likelihood of muscle strains or tendonitis.
Looking for a personal trainer for injury rehabilitation? You can also work with a professional for sport-specific conditioning. They will help you assess your news and develop a tailored programme to build the right kind of strength, endurance, and flexibility. By investing in a well-rounded fitness regimen, you’re taking charge of your athletic performance and your health by addressing potential vulnerabilities.
Technique and Coaching
Developing proper technique under the guidance of a qualified coach is one of the most effective ways to prevent sports injuries. Biomechanical errors, often resulting from poor form, can place unnecessary stress on joints, muscles, and tendons, leading to both acute and overuse injuries. Learning and mastering fundamental skills, such as landing safely after a jump, maintaining proper running form, and employing appropriate cutting or tackling methods, is crucial. A good coach can assess and correct improper movement patterns, helping you to build a foundation that supports your chosen sport and alleviates the risk of injury.
Equipment and Protective Gear
Proper equipment and protective gear are fundamental to preventing sports injuries. Using well-maintained equipment is essential for your safety and performance. This includes items such as properly fitted helmets, which reduce the risk of concussions, as well as shin guards and mouthguards, which protect against direct impact and dental injuries. The gear must be the right size and in good condition; ill-fitting or worn-out equipment can be ineffective or even increase injury risk. Regularly inspect your gear before each game or practice session to ensure they are in a safe and functional state so you can benefit from their protection.
Balanced Training and Rest
Maintaining a balance between training and rest is essential for preventing sports injuries. A key strategy is cross-training, which involves switching sports activities and budgeting time for rest. This allows for better recovery and for young athletes to avoid the repetitive strains that can come from specialising in a single sport too early. Sports injuries in young athletes have also been linked to increased activity after a period of staying idle. In Singapore, for example, the number of youth suffering from sports and recreation-related injuries jumped nearly 50% after the COVID-19 lockdown was lifted. Doctors posited that this is likely due to inadequate conditioning after stopping sports for a long time.
Hydration and Nutrition
Never discount the role of staying properly hydrated and maintaining good nutrition in preventing sports injuries. Hydration helps to regulate body temperature and prevent heat-related ailments such as heat exhaustion or cramps. Hydration also supports optimal muscle function, as dehydrated muscles are more prone to cramping and strain. In addition, good nutrition provides the necessary fuel and building blocks for your body. Consuming a balanced diet rich in proteins, carbohydrates, and micronutrients supports muscle growth and repair, strengthens bones, and provides the energy needed for both performance and recovery. Neglecting either can compromise your body’s ability to withstand the demands of physical activity, increasing your susceptibility to injury.
How The Physio Circle Can Help With Sports Injuries
Looking for sports injury physiotherapy services in Singapore? At The Physio Circle, our approach to physiotherapy is centred on you. We begin with a comprehensive assessment, where our AHPC-certified physiotherapists conduct detailed evaluations of your history and movement patterns to identify areas of concern. Based on these findings, we develop personalised rehabilitation programmes that combine manual therapy with exercise to promote effective recovery.
For athletes aiming to return to peak performance, our sports massage physiotherapists are ready to support your goal with sports rehabilitation and specialised massages. Our belief in preventative care and prehabilitation has led us to design programmes rooted in preventing future injuries through strengthening vulnerable areas and improving biomechanics as well as mobility.
Our multi-disciplinary collaboration means we work closely with your coach or sports injury clinic to support your goals. Our dedicated physiotherapists are always happy to share their knowledge, so you can take charge of your overall health with strategies for injury management and healthy training habits for your long-term wellbeing.
When to Seek Professional Help
While plentiful rest is enough to alleviate minor sports injuries, it’s important to know when to seek professional help.
Signs that your sports injury may be serious
You experience:
- Persistent pain
- Significant swelling
- A reduced ability to move or use the injured body part
- Bruising
- Tenderness
Early intervention is key. Addressing an injury promptly can prevent it from becoming a chronic problem, helping you to return to your sport safely and more quickly. Some examples of services we provide to address sports injuries include knee physiotherapy, post-operative rehabilitation and physio rehabilitation in general.
Ready To Take Charge of Your Sports Health?
Sports injuries, from sudden trauma to persistent overuse, can seriously hamper one’s ability to play their favourite sports. Yet, by understanding the causes of common sports injuries and adopting proactive habits, you can take charge of your athletic journey. Combining healthy training practices and expert support is a potent formula for preventing sports injuries. Proper warm-ups and cool-downs, incorporating strength and conditioning routines into your workouts, and scheduling adequate rest can lower your risk of developing injuries.
Are you currently experiencing a sports injury or want to get ahead of one? Don’t let pain keep you on the sidelines. Our experienced team at The Physio Circle is here to assist you. Let us help you recover stronger, move better, and stay active for the long term.
Visit us at 480 Upper Serangoon Road, or 144 Neil Road. Book your session online today to get started.
References:
- Sport Injuries in Children, SingHealth
- Stress Fractures, John Hopkins Medicine
- Patellar tendinitis, Mayo Clinic
- 7 common injuries in youth sports and how parents can help prevent them, UC Davis
- Why Warming Up and Cooling Down is Important, Tri-City Medical Centre
- The Benefits of Strength Training for Musculoskeletal Health, Brown University Health
- For Children Specializing in One Sport – More Harm Than Good?, UCSF
- More youth suffer sports-related injuries, risk long-term effects, The Straits Times
- When to See the Doctor About Sports Injuries, Unity Point Health
