Protect Joints, Prevent Fall Sports Injuries

Playing sports and participating in recreational activities benefit your health, both mentally and physically.

Before the fall season starts, athletes of all ages should focus on their training to prevent injuries.

Many players experience general pain and swelling in their joints after working out or playing games. Injury risks may differ from sports to recreational activities.

Football and volleyball players are at risk for elbow and shoulder injuries and problems with knee, hip, ankle, hand and lower back pain.
Cross-country athletes or recreational runners may suffer hip and hamstring injuries, tendinitis, knee problems or foot strains.

Golfers may experience golfer’s elbow, tendinitis, lower back pain or rotator cuff conditions.

In all sports, you can take preventive measures to protect muscles, bones and joints. Marcus Knox, DPT, recommends an “off-season program to work on mobility and stability limitations or impairments.”

Additionally, he emphasized that proper warm-up and recovery are important to prevent injuries also. Dr. Knox is a physical therapist at Baylor College of Medicine in Houston.

He offered insight into injury risks and prevention for spring sports, which can apply to competitive and recreational athletics year round.

“If you’re in a sport that requires you to have a lot of overhead motions like throwing, make sure that you have the right stability and mobility of the shoulder and shoulder blade, and you want to make sure the spine is moving correctly,” he said.

“There are lots of little things that you’d want to find out about your form before the season starts so you can work on that in the off-season.”

Safety Gear Protects Bones, Joints

Players between ages 5 and 24 sustain more than half of the seven million injuries in sports and recreational activities each year, according to the Centers for Disease Control (CDC).

To keep all players safe, the CDC offers tips to prevent sports and recreational injuries.

● Use protective gear, such as helmets, wrist guards, knee and elbow pads and other sports gear appropriate to your activity or player position.

● Correctly maintain sports protective equipment and keep in good condition. Equipment should not have missing or broken buckles or compressed or worn padding. Poor-fitting equipment may be uncomfortable and may not offer proper protection.

● Have players learn and practice skillsets relevant to their chosen activity. Be sure to safely and slowly increase activities to improve physical fitness. Being in good condition can protect participants from injury.

● Allow time for players to adjust gradually to hot or humid environments to prevent heat-related injuries or illness. Make sure that players are hydrated and appropriately dressed.

● Communicate positive messages about safety and serve as a role model for safe behavior, including wearing a helmet and following the rules.

Don’t Delay Joint Treatment

If a player suffers an injury, it is important not to overdo a training routine for recovery. Follow a doctor’s instructions on when to go back to playing after an injury.

“There has to be the perfect combination of rest and stress in order to recover from an injury quickly and safely,” Dr. Knox said.

Sometimes, “rest and stress” are not enough for a full recovery.

If you suffer from chronic pain in the knee, hip, shoulder or back, do not ignore these symptoms, or your condition may worsen.

To manage your joint pain, our orthopedists can develop a treatment plan just for you. In many cases, surgery is not necessary, but your doctor may recommend it as needed for better mobility. Find the best solution for your orthopedic pain with treatment at one of our centers.