Sports injuries occur during exercise or while participating in a sport. Children are particularly at risk for these types of injuries, but adults can get them, too.

In a perfect world, medications would never produce side effects, operations would always be successful, and the best movie would win the Oscar. In that world, Harvard Men’s Health Watch would be in every mailbox, and exercise would continue to prevent disease and prolong life without causing any aches and pains. For better or worse, perfection can never be achieved in the real world. It’s a wonderful world, and exercise is wonderful for health, but people who exercise do run a risk of injury.

Although exercise rarely triggers serious heart problems, they must be the first concern for everyone who works out. To protect yourself, get a check-up before you start a serious exercise program. Listen to your body for warning symptoms such as chest pain, a racing or erratic pulse, undue shortness of breath, and light-headedness, and get help if you experience any of these symptoms.

Although cardiac problems are infrequent, musculoskeletal woes are relatively common. A study of 6,313 adults who exercised regularly found that 21 percent developed an exercise-related injury during the course of a year. Two-thirds involved the legs; the knee was the most frequently injured joint.

It sounds grim, but it’s not. For one thing, injuries are much more common with intense exercise and competitive sports than with moderate exercise done for health. For another, people who exercise actually have a lower long-term risk of disability than sedentary people. A 13-year study of 370 exercisers age 50 to 72, for example, found that exercise was linked to a reduced risk of disability and a lower death rate, even among elderly folks who engaged in running, a high-impact activity.

Injuries do occur, but many are preventable, most are mild, and the majority will respond nicely to simple treatment at home. An old runner’s adage boasts, “I have two fine doctors, my right leg and my left.” It’s true for disease prevention, but for injury treatment you’ll also need your head and your hands. And you should know when to consult a health care professional.

You’re at risk for sports injuries if you:

  • haven’t been regularly active
  • don’t warm up properly before exercise
  • play contact sports

Read on to learn more about sports injuries, your treatment options, and tips for preventing them in the first place.

 

 

Types of sports injuries

Different sports injuries produce different symptoms and complications. The most common types of sports injuries include:

  • Sprains. Injuries to ligaments, the fibrous connective tissues that connect one bone to another. In first-degree sprains, the ligament is stretched; in second-degree sprains, some fibers are torn; in third-degree sprains, most or all of the fibers are torn. In general, first-degree sprains produce only pain and swelling, second-degree injuries are often accompanied by weakness and bluish discoloration due to bleeding, and third-degree sprains produce severe weakness and decreased mobility.

    Strains. Injuries to muscles or tendons, the fibrous tissues that connect muscles to bones. Commonly known as muscle pulls, strains also come in first-, second-, and third-degree varieties. Like sprains, strains are usually caused by a misstep or fall that places excessive force on a tendon or muscle, so that fibers are stretched or torn.

    Tendinitis. Inflammation of a tendon, often caused by overuse or poor body mechanics. Pain is the major symptom, but warmth, swelling, and redness may occur. The pain is typically most severe at the start of exercise; it eases up during exercise, only to return with a vengeance afterward.

    Fasciitis. Inflammation of the layer of fibrous tissue that covers many muscles and tendons. Overuse is often to blame. A common example is plantar fasciitis, inflammation of the sole of the foot, which plagues many walkers and runners.

    Bursitis. Inflammation of the small, fluid-like sacs that cushion joints, muscles, or bones like miniature shock absorbers.

    Arthritis and synovitis. Inflammation of a joint (arthritis) or the membrane that surrounds it (synovitis). Like bursitis, joint inflammation often occurs without being triggered by exercise, but both problems can also result from overuse or trauma. Pain and swelling (“water on the knee,” for example) are common symptoms.

    Dislocations. Often very painful and disabling, dislocations occur when bones slip out of their proper alignment in a joint. A deformity is often visible, and the joint is unable to move properly. Although some athletes attempt to realign (reduce) a dislocation themselves, it should be done by a physician or highly experienced trainer or therapist.

    Fractures. A disruption in the continuity and integrity of a bone. Except for broken toes and stress (hairline) fractures, nearly all fractures require skilled medical management.

    Contusions. Bleeding into tissues caused by direct trauma — the “black and blue.”

    Muscle cramps and spasms. Unduly strong and sustained muscle contractions that can be very painful (the “charley horse”). Gentle stretching will help relieve cramps; hydration and good conditioning help prevent them.

    Lacerations and abrasions. Cuts and scrapes; small ones can be managed with soap and water and Band-Aids, but larger ones may require special dressings or sutures. Tetanus shots are not necessary if immunizations have been kept up to date with boosters every 10 years.

    Self-treatment: The price is right

    Use a five-point program to handle your injuries; the key is PRICE: Protection, Rest, Ice, Compression, and Elevation.

    Protection. Injured tissues must be protected against further injury. Protect your small injuries by applying bandages, elastic wraps, or simple splints. Something as easy as taping an injured toe to its healthy neighbor can do the job. See your doctor for problems that require precision splints or casts.

    Rest. Injured tissues need time to heal. It’s an obvious principle, but once you’re hooked on exercise you may be tempted to ignore it. Don’t give in to temptation — you’ll shortchange yourself with shortcuts. But you can rest selectively; you may have to give up tennis while your serving shoulder recovers from tendinitis, but you can still walk, jog, or hike. In a curious way, an injury is often a blessing in disguise, forcing you to diversify your workouts and acquire new skills.

    Ice. It’s the cheapest, simplest, yet most effective way to manage many injuries. Ice is an excellent anti-inflammatory, reducing swelling and pain. For best results, apply an ice pack for 10 to 15 minutes as soon as possible after an injury. Repeat the ice treatment each hour for the first four hours, then four times a day for the next two to three days. Protect your skin with a thin cloth, and don’t allow your skin to become red, blistered, or numb. After 48 to 72 hours, switch to heat treatments, using the same schedule and principles.

    Compression. Pressure will help reduce swelling and inflammation. In most cases, a simple elastic bandage will suffice; it should be snug but not too tight. Remember that swelling may develop slowly hours after your injury, so you may have to loosen your wrap. Another trick is to place a small piece of foam rubber directly on the injured area before you wrap it; this will allow you to put gentle pressure where it’s needed without constricting an entire joint or limb.

    Elevation. It’s a simple strategy that enlists the force of gravity to drain fluid away from injured tissues, reducing swelling, inflammation, and pain. Keep your sore foot or other limb up on a hassock or put a pillow under it in bed; elevating an injured area will help you get back to Earth faster.

The most common sports injuries are strains and sprains

Sprains are injuries to ligaments, the tough bands connecting bones in a joint. Suddenly stretching ligaments past their limits deforms or tears them. Strains are injuries to muscle fibers or tendons, which anchor muscles to bones. Strains are called “pulled muscles” for a reason: Over-stretching or overusing a muscle causes tears in the muscle fibers or tendons.

“Think of ligaments and muscle-tendon units like springs,” says William Roberts, MD, sports medicine physician at the University of Minnesota and spokesman for the American College of Sports Medicine. “The tissue lengthens with stress and returns to its normal length — unless it is pulled too far out of its normal range.”

 

Overuse injuries are common and preventable, according to Putukian. “Don’t come out and hit the ball for an hour after not playing for a while,” she says. Whether it’s hiking, running, or team sports, do some “pre-participation training” first by lightly working the relevant muscle groups in the weeks before the activity.

And learn to recognize when you’ve already left it all on the field. “Stop when you are fatigued,” says Roberts. “Muscle fatigue takes away all your protective mechanisms and really increases your risk of all injuries.” You can always come out to play again next weekend — if you don’t get injured today.

Sports injuries treatment

The RICE method is a common treatment regimen for sports injuries. It stands for:

  • rest
  • ice
  • compression
  • elevation

This treatment method is helpful for mild sports injuries. For best results, follow the RICE method within the first 24 to 36 hours after the injury. It can help reduce swelling and prevent additional pain and bruising in the early days after a sports injury. Here’s how to follow RICE, plus a recovery timeline.

Both over-the-counter and prescription medications are available to treat sports injuries. Most of them provide relief from pain and swelling.

If your sports injury looks or feels severe, make an appointment to see your doctor. Seek emergency care if the injured joint shows signs of:

  • severe swelling and pain
  • visible lumps, bumps, or other deformities
  • popping or crunching sounds when you use the joint
  • weakness or inability to put weight on the joint
  • instability

Also seek emergency attention if you experience any of the following after an injury:

Serious sports injuries can require surgery and physical therapy. If the injury doesn’t heal within two weeks, contact your doctor for an appointment.

Sports injuries prevention

The best way to prevent a sports injury is to warm up properly and stretch. Cold muscles are prone to overstretching and tears. Warm muscles are more flexible. They can absorb quick movements, bends, and jerks, making injury less likely.

Also take these steps to avoid sports injuries:

Use the proper technique

Learn the proper way to move during your sport or activity. Different types of exercise require different stances and postures. For example, in some sports, bending your knees at the right time can help avoid an injury to your spine or hips.

Have the proper equipment

Wear the right shoes. Make sure you have the proper athletic protection. Ill-fitting shoes or gear can increase your risk for injury.

Don’t overdo it

If you do get hurt, make sure you’re healed before you start the activity again. Don’t try to “work through” the pain.

When you return after letting your body recover, you may need to ease yourself back into the exercise or sport rather than jumping back in at the same intensity.

Cool down

Remember to cool down after your activity. Usually, this involves doing the same stretching and exercises involved in a warmup.

Resume activity slowly

Don’t be tempted to nurse your injury for too long. Excessive rest may delay healing. After the initial 48-hour period of RICE, you can start using heat to help relax tight muscles. Take things slowly, and ease back in to exercise or your sport of choice.

Sports injuries statistics

Sports injuries are common in younger adults and children. More than 3.5 million children and teens are injured as part of an organized sports or physical activity each year, estimates Stanford Children’s Health. One-third of all injuries in children are related to sports, too.

The most common sports injuries in children are sprains and strains. Contact sports, like football and basketball, account for more injuries than noncontact sports, like swimming and running.

A 2016 studyTrusted Source found that 8.6 million people, ages 5 to 24, have a sports injury every year in the United States. Researchers note males ages 5 to 24 make up more than half of all sports injury episodes.

The lower body is most likely to be injured (42 percent). The upper extremities make up 30.3 percent of injuries. Head and neck injuries combine for 16.4 percent of sports injuries.

Deaths from sports injuries are rare. When they do happen, they’re most likely the result of head injury.

Risks

Anyone may find themselves coping with a sports injury, regardless of the last time they suited up for the baseball diamond or squared off with a linebacker on the gridiron. But some factors put you or a loved one at an increased risk for injury.

Childhood

Because of their active nature, children are especially at risk for sports injuries. Children often don’t know their physical limits. That means they may push themselves to injury more easily than adults or teenagers.

Age

The older you grow, the more likely you are to experience an injury. Age also increases the odds that you have sports injuries that linger. New injuries may aggravate these previous injuries.

Lack of care

Sometimes, serious injuries start off as small ones. Many injuries that result from overuse, such as tendonitis and stress fractures, can be recognized early by a doctor. If they’re left untreated or ignored, they can develop into a serious injury.

Being overweight

Carrying around extra weight can put unnecessary stress on your joints, including your hips, knees, and ankles. The pressure is magnified with exercise or sports. This increases your risk for sports injury.

Children or adults who plan to begin participating in sports can benefit by having a physical examination by a doctor first.

Diagnosis

Many sports injuries cause immediate pain or discomfort. Others, like overuse injuries, might be noticed only after long-term damage. These injuries are often diagnosed during routine physical examinations or checkups.

If you think you have a sports injury, your doctor will likely use the following steps to get a diagnosis. These include:

  • Physical examination. Your doctor may attempt to move the injured joint or body part. This helps them see how the area is moving, or how it’s not moving if that’s the case.
  • Medical history. This involves asking you questions about how you were injured, what you were doing, what you’ve done since the injury, and more. If this is your first time visiting this doctor, they may also ask for a more thorough medical history.
  • Imaging tests. X-rays, MRIs, CT scans, and ultrasounds can all help your doctor and healthcare providers see inside your body. This helps them confirm a sports injury diagnosis.

If your doctor suspects you have a sprain or strain, they may recommend you follow the RICE method.

Follow these recommendations and keep an eye on your symptoms. If they get worse, that can mean you have a more serious sports injury.

Call your doctor

Call your doctor if there are signs of swelling or if it hurts to place weight on the affected area. If the problem is in the location of a previous injury, seek medical attention right away.

Contact a healthcare provider if you don’t see any improvement after 24 to 36 hours of RICE.

Because a child’s skeleton isn’t fully developed, the bones are weaker than an adult’s. Take extra precautions with a child’s sports injuries. What looks like a tissue injury may in fact be a more serious fracture.

Don’t ignore your symptoms. Remember, the earlier you get a diagnosis and treatment, the sooner you’ll recover and get back in the game.