What Are The 5 Most Common Sports Injuries

By Postmedia SEO

Nothing can get in the way of your game quite like an injury. Children and young athletes are especially susceptible to injuries while playing, but it does happen in adults too. There is a general theme among the sporting injuries we see; the player either didn’t warm up properly, hasn’t been active in a while, or is using improper technique.

According to WebMD, the top 5 most common sports injuries are: (1)Ankle sprain (2)Groin pull (3)Hamstring strain (4)Shin splints (5)ACL tear. Let’s take a look at each injury, how to treat it, and how to prevent it from happening in the first place. 

ANKLE SPRAIN

A ligament is a piece of tissue that connects a bone to a joint or another bone. When a sprain happens, it’s usually due to overstretching or partially tearing a ligament. A sprained ankle occurs when the foot turns inward, stretching the ligaments on the outside of the ankle (which are naturally pretty weak). To treat an ankle sprain you actually want to continue gently moving the ankle – lightly of course. It’s important to keep moving to prevent loss of strength and flexibility in the area – that will lead to re-injury pretty quickly. Make sure you consult with your doctor or physiotherapist, however, before continuing any exercise program.

GROIN PULL

Hockey is possibly our most popular sport in Manitoba. Unfortunately though, pushing your legs off in a side-to-side motion, much like in hockey, or soccer and baseball is the likely cause of a groin pull. You usually don’t need to see a doctor, unless there’s some significant swelling. The best way to heal a groin pull is with compression, rest, and ice. It’s a good idea to eventually start some gentle exercise, keep in mind though that returning to full activity too soon is likely to aggravate the injury and turn it into a long term problem. 

HAMSTRING STRAIN

The hamstring is actually made up of three muscles in the back of the thigh. A strain here is likely from sprinting, hurdling, or falling while water skiing. The worst thing about straining your hamstring is the amount of time it takes to heal. Simply walking is added stress to the muscle, which slows recovery. Re-injuring the hamstring is very common because it’s hard to keep athletes still for a long period of time- several months is needed to properly heal a hamstring.

SHIN SPLINTS

A sharp pain down the front of the leg is commonly from a shin splint. They’re usually brought on by running. Sports with sprinting can cause the injury, but it’s most common in long-distance runners. The best thing to help a shin splint heal to remember “R.I.C.E.” Rest, Ice, Compression, Elevation. Over-the-counter pain relievers are recommended as well. However, if the pain persists, even during rest you’ll want to see your doctor for x-rays. There is a chance that you suffered a stress fracture. It’s rare, but a small break in the shin bone will feel like a shin splint. Continued rest is recommended here as well. 

ACL TEAR

The anterior cruciate ligament is what holds the bone to the knee. Sudden stopping and starting, or getting hit from the side in a contact sport is the likely cause. If you hear a “pop” sound, that’s a sign that you’ve suffered a complete tear. Not only is this one of the most common, but one of the worst sports injuries you can experience. You should see a doctor right away, even if you think it’s just a partial tear. Recovery can take several months, and surgery may be required, especially if it was a complete tear. 

PREVENTION

Some injuries just happen, no matter how well prepared you are. If you’re playing football and get hit from the side, for example, tearing your ACL is probably still going to happen no matter how active and warmed up you are. Playing / training for other sports does help build an overall stronger body, which helps prevent injuries. Team Canada hockey player Brigette Lacquette speaks about the importance of cross-training here.  

Learning the proper way to move during each activity is the best thing you can do to prevent any injury. This is why teams in every sport will run drills, so you can discover the proper technique and build muscle memory. The lateral carioca drill, for example, is popular for hockey, rugby, and football players. Its performed on an agility ladder and helps to build strength to prevent groin pulls. It’s a good idea to practice proper technique right before a game so the movements are top of mind. Proceed to warm up thoroughly and finish with some gentle to moderate stretching. These are the best ways to prevent injury in the first place.