Sports Health and Wellness
It is extremely common for athletes to experience sports injuries. Sometimes, these injuries can be so severe that they become career-ending. Most people feel that these sports injuries are unavoidable. However, some of these sports injuries are preventable and those that are not can be managed with care in order to prolong the career of athletes and keep them in good shape.
Manage your sports health at Regis Wellness
Certified and experienced physiotherapists
What is Sports Health and Wellness
Playing sports and staying active is not only good for your physical health but also good for your mental health. However, playing sports comes with an inherent risk of injury and this is especially true for athletes who participate in sports competitively as a career. Injuries can be damaging to the careers of athletes, affecting your overall performance as well as career longevity. Sports medicine has become essential in supporting athletes throughout their careers and sometimes even post-career if they have lasting injuries that require regular help. Sports medicine refers to the field of medicine dedicated to the study, diagnosis, management and treatment of injuries related to sports, exercise or recreational activity. Sports medicine also includes sports nutrition which aims to enhance the performance of athletes allowing them to not only stay in form but also make the best out of their training sessions in order to make improvements to their game.
Common Causes of Sports Injuries
Sports injuries can be acute or chronic, with acute injuries being caused by single accidents or incidents while chronic injuries can be due to an acute injury that did not heal fully or overuse or improper form.
Many athletes choose to play in spite of the pain which can cause their injuries to worsen and become chronic.
Common causes of sports injuries include:
- Overuse of muscles/jointsOveruse of muscles/joints
- Direct impact (falls, accidents, collision, etc.)
- Application of force that the body part is unable to handle
- Incorrect or poor training practices (improper or incorrect form, etc.)
- Wearing improper sporting gear
- Being in poor health condition
- Incorrect warm-up or stretching practices before a sporting event or exercise
Injury Prevention
Sports injuries can be prevented if proper precautions are taken. Of course, some accidents are unavoidable, but injuries are caused by reasons such as improper form or overexertion can be easily prevented.
Here are some sports injury prevention tips:
- Adopt a fitness plan that is balanced, inclusive of cardiovascular exercise, strength training, and flexibility.
- Alternate exercising different muscle groups and exercise every other day, allowing your muscle groups to get enough rest in between exercise days.
- A proper warm up before exercising can help reduce the risk of injuries greatly.
- Make sure that you conduct proper cool downs after exercising.
- Staying hydrated while exercising or playing sports can help prevent dehydration, heat exhaustion, and heat stroke.
- Stretching exercises not only help you increase your flexibility but can also improve your muscles’ ability to contract and perform, which lowers the risk of injury.
- Playing your sport with the right technique is not only important for performance but also vital in preventing yourself from injuries.
Form & Posture Correction
Proper form and posture are valuable to anyone, especially athletes. Poor posture can create a range of problems for you, such as back pain and tension headaches. Poor form and posture can put additional stress on incorrect muscles and joints, resulting in straining and tightness. In severe cases, this can even lead to the development of osteoarthritis if not resolved.
Poor posture can be caused by many different factors. These can include:
- Prolonged periods of sitting
- Sedentary lifestyle
- Poor core stability
- Muscle weakness
- Joint stiffness
Poor posture can increase your risk of injury significantly. Poor posture can reduce your endurance and destabilise your mid-body and respiration. Poor posture can cause you to develop overextended knees, altered shoulder joint mechanics, a tight thoracic spine and other conditions that will affect your physical movement and cause pain. Over an extended period of time, poor posture can even cause:
- Poor circulation of blood
- Increased stress
- Muscle pain
- Decreased lung function
Posture correction exercises have been proven to be effective, successfully reducing pain for participants as well as improving overall athletic ability.
Early Injury Intervention
Sports injuries can sometimes start small, feeling like a pain that comes and goes away after a while. However, if left unattended, these injuries can worsen and even cause worse injuries to your body, such as ligament tears or the dislocation of joints, especially if you try to play through the pain. For example, when a ligament is damaged, more pressure is placed on the other ligaments or the joints to continue carrying out physical movements. This can even cause long-term repercussions, becoming chronic injuries that require constant management. Severe damage to ligaments, joints and other structures may even require corrective surgery. It is vital that you seek immediate treatment from a specialist for your injuries to ensure the greatest chance for a full recovery. In doing so, further damage can be prevented and the healing process can be started as soon as possible.
Sports Injury Rehabilitation
Sports injury rehabilitation refers to a type of therapy that can help people with musculoskeletal system pain, injury, or illness. Exercise, movement, and therapeutic interventions allow sports rehabilitation to help you recover from your injury and reduce pain. The end goal of sports rehabilitation is to ensure that your body is able to function as it did prior to the injury.
Sports rehabilitation is not an overnight process, it requires time and effort in order to ensure that your body is able to make a full recovery. The time required depends on the type and severity of your injury. In general, sports rehabilitation comes in these few stages:
- Pain and swelling reduction. Pain and swelling are the two immediate symptoms you will likely experience when sustaining a sports injury. These symptoms should be alleviated before any further steps of rehabilitation can be carried out.
- Improve joint mobility and range of motion. After swelling has resided, you should be able to move better. Injuries or periods of immobility can reduce your ability to move the affected areas or feel pain when you move the affected areas. Range of motion exercises can help you reduce the stiffness of the affected joints and potential long-term damage.
- Regain strength and endurance. Once you have recovered your range of motion, you will need to undergo some strength training in order to strengthen your muscles so that you can move without causing your body additional harm. This will also help in preventing injuries from re-occurring.
- Improve Coordination Skills. Due to a long period of not using the injured muscles/joints/ligaments in tandem with the rest of your body, you may need to re-learn how to do so.
- Recovering Sports-specific Movements. In this final stage of the rehabilitation process, you will need to perform exercises that mimic motions that you will frequently carry out in the specific sport that you compete in. This will allow you to be able to perform the movements that you were able to carry out prior to the injury.
The sooner you begin your rehabilitation process the faster you can return to training or competing at full strength. However, do ensure that you visit a certified physician or therapist before undergoing any form of rehabilitation processes so that you can get the best treatment plan suitable for your injury.
Enhancing Performance
Besides helping you recover from injury, physical therapy can also be effective in enhancing your performance, both on the field and during training. These are a few ways in which physical therapy can improve your performance:
- Flexibility. Flexibility is an important part of any athlete’s training but is often ignored, favouring strength and endurance training. Trained physicians can point out areas of your body in which mobility is limited due to inflexibility. Through the help of targeted exercise, you can improve flexibility in these areas, increasing your range of mobility as well as preventing future injuries.
- Power. Muscles work in tandem when you move about and muscles that are weak can restrict your movement or power, or even cause extra strain to the other muscles that have to compensate for this weakness. Physicians can help you identify these weaker muscles and design training suitable for strengthening specific muscles.
- Endurance. Muscle cramps or fatigue are common amongst athletes and physical therapy can assist you in strengthening and improving the functionality of these muscles allowing you to stay on the field for longer periods of time.
- Movement. Everyone has their own style of movement, which can be observed by simply watching somebody walk down the street. This is the same when it comes to athletes competing in their respective sports. Physical therapy can help identify inefficiency in your movements and suggest improvements that can improve efficiency and reduce muscle strain.
- Balance. Balance is vital in preventing falls and can be improved via various targeted exercises.
Relieving Sports Stress
Athletes are constantly competing against others as well as themselves, trying to overcome their own limits. This undeniably results in a ton of stress placed on them, be it mental or physical. Massage therapy, sometimes referred to as a sports massage, can be surprisingly effective in relieving muscle aches, bodily pain as well as mental stress. Sports massage therapy for injury prevention can bring about many benefits if done correctly.
The physical benefits of massage therapy can include:
- Improved blood flow
- Removal of lactic acid from the body
- Reduced risks of injury
- Lower recovery time between workouts
The mental benefits of massage therapy can include:
- Decreased anxiety
- Improved mood
- Better sleep
- Enhanced feelings of well-being
- Reduced feelings of fatigue
Prolong Sporting Career
A career in sports can be very short-lived if you do not take good care of your body. Stories of athletes destroying their bodies in order to push their limits are common, but you can do something about it if you start today.
- Endurance training. While in your youth, you may value power and explosiveness, as you age, your body loses muscle mass and becomes more prone to injury. Aerobic exercises boost your blood flow and make you less injury prone. The improvements to your stamina will keep you on the field longer, allowing you to outlast others.
- Sports medicine and technology. Sports medicine and technology have greatly improved with the objective of enhancing the performance of athletes as well as prolonging their career. Protective gear that prevents injuries should be used if suitable. Technology such as liquid nitrogen baths, hot and cold tubs can help with your body’s natural recovery process, even reducing inflammation.
- Preventing injuries. Severe injuries are the most common reason for the death of an athlete’s career. While pushing yourself on the field or during training, pay attention to your surroundings and listen to your body for warning signs. Slow down your pace or halt training if you feel sudden pain instead of continuing.
- Proper nutrition and sleep. Proper nutrition is important to everyone but especially crucial for athletes. Ensure that you have sufficient nutrition so that your body has the support it needs for intensive training sessions. Sleep is also vital when it comes to your training process as well as your post training recovery.
Manage your sports health and wellness at Regis Wellness
Get regular updates from Regis Wellness!
Subscribe to our email newsletter and stay updated with the latest health topics and tips to manage your health and wellness.
Disclaimer:
The information on this website, including but not limited to, text, graphics, images, videos and all other materials contained on this website is for informational purposes only. None of the material is meant to replace a certified and registered Doctor's professional medical advice, diagnosis, and treatment.
No warranties or representations are given in respect of the medical information. Regis Wellness, Regis Wellness’s staff, and the website's operator will not be held liable if a user suffers any injury or loss after relying upon the medical information on this website.
Any devices used for technology-enhanced therapies are intended for use only for general well-being purposes or to encourage or maintain a healthy lifestyle and is not intended to be used for any medical purpose (such as the detection. diagnosis, monitoring, management or treatment of any medical condition or disease). Any health-related information provided by this device or software should not be treated as medical advice. Please consult a certified and registered Doctor for any medical advice required. As with all medical conditions, there are exceptions and nuances to individuals’ condition and treatment modalities. We aim to provide only a general understanding for each section.
10 Ways Physical Therapy Can Improve Your Sports Performance, Encore Physical Therapy, 8 Aug. 2018, https://www.physicaltherapyoregon.com/blog/10-ways-physical-therapy-can-improve-your-sports-performance/.
Averill, Graham. The Secret to Athletic Longevity Is Surprisingly Simple, Outside Online, 17 May 2018, https://www.outsideonline.com/health/training-performance/athletic-longevity-secrets-play-on-book/.
Ballard, Chris. “How Long Can We Play?” Inside the Quest to Prolong Athletic Mortality, Sports Illustrated, 21 Oct. 2021, https://www.si.com/nba/2021/10/21/how-long-can-we-play-daily-cover.
Cluett, Jonathan. “An Overview of Sports Injuries.” Sports Injuries: Symptoms, Causes, Diagnosis, and Treatment, Verywell Health, 29 May 2022, https://www.verywellhealth.com/sports-injuries-4013926.
“Early Intervention of Pediatric Sports Injuries.” Atlanta Pain Specialist, Advanced Spine and Pain Intervention, 22 Jan. 2019, https://atlpainspecialist.com/early-intervention-of-pediatric-sports-injuries/.
Giandonato, Joe. “5 Sports Health Tips to Extend Your Athletic Career.” 5 Tips for Longevity SPORTS HEALTH, Stack Sports, 24 Dec. 2015, https://www.stack.com/a/5-sports-health-tips-to-extend-your-athletic-career/.
Kim, DeokJu, et al. “Effect of an exercise program for posture correction on musculoskeletal pain.” Journal of physical therapy science vol. 27,6 (2015): 1791-4. doi:10.1589/jpts.27.1791
McCrory, P. “What is sports and exercise medicine?.” British journal of sports medicine vol. 40,12 (2006): 955-7.
“The Impact Posture Has on Your Athletic Performance.” The Impact Posture Has on Your Athletic Performance, True Sports, https://www.truesportsphysicaltherapy.com/blogs/proper-posture-matters#:~:text=Poor%20posture%20can%20affect%20your,economical%20movement%20and%20cause%20pain.
“The Importance of Early Treatment of Sports Injuries.” The Importance of Early Treatment of Sports Injuries, Peconic Bay Medical Center, 1 Aug. 2019, https://www.pbmchealth.org/news-events/blog/importance-early-treatment-sports-injuries
Pierce-Smith, Daphne, et al. “Preventing Sports Injuries.” Preventing Sports Injuries - Health Encyclopedia - University of Rochester Medical Center, University of Rochester Medical Center, https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=P00935.
Physiotherapy for Posture Correction, Physio Art Rehabilitation, 2018, https://www.physioart.ca/physiotherapy-posture-correction/.
“Posture for Performance.” SportMedBC, SportMedBC, https://sportmedbc.com/article/posture-performance.
“Sports Injuries by the Numbers.” AsiaOne, AsiaOne, 5 Jan. 2018, https://www.asiaone.com/health/sports-injuries-numbers.
“Sports Injuries.” Sports Injuries - Better Health Channel, Better Health Channel, 31 Aug. 2015, https://www.betterhealth.vic.gov.au/health/healthyliving/sports-injuries.
“Sports Medicine.” SingHealth, SingHealth, https://www.singhealth.com.sg/patient-care/specialties-services/sports-medicine#:~:text=Sports%20Medicine%20is%20the%20field,sports%2C%20excercise%20or%20recreational%20activity
Thomas, Liji. “Sports Nutrition.” Sports Nutrition, News Medical, 27 Feb. 2019, https://www.news-medical.net/health/Sports-Nutrition.aspx.
Vanderheiden, Terence. “What Is a Sports Massage For?” Sports Massage: Types, Benefits, How To Find A Specialist, Verywell Health, 6 Aug. 2022, https://www.verywellhealth.com/sports-massage-what-are-the-benefits-1337670
What Is Sports Injury Rehabilitation?, Motion PT Group, https://motionptg.com/resources/sports-injury-rehab/
“What Is Sports Medicine?” Welia Health, Welia Health, 26 Nov. 2019, https://www.weliahealth.org/2019/11/what-is-sports-medicine/.
“Why Wellness in Sport Goes beyond Physical Health.” Wellness in Youth Sport | Sport Experiences, Sport Experiences, https://www.sportexperiences.co.uk/blog/why-wellness-in-sport-goes-beyond-physical-health.
