Injuries incurred during sports activities are incidents that most coaches and athletes are accustomed to. These conditions can not only be painful for the athlete, but in many cases can set back the entire team. A disabled team member can cause setbacks in game performance and can have enduring repercussions on the season as well. Similar to the way a team is influenced by a benched member, a hurt body part affects the entire body. Lower-leg conditions such as weak knee injuries, shin plints, and twisted ankles can be caused by poor form, lack of stretching, and excessive use of the areas below the knees. According to medical doctors at the Cleveland Clinic, most athletes develop shin splints sometime during their career. Here are ways to prevent and treat these painful conditions, as well as preventing other common sports injuries.
Shin Splints: How They Originate
There are many symptoms caused by shin splints such as pain running through the front or sides of the calf and shin areas. This pain can be constant and debilitating, especially when putting pressure on the affected leg. Increased swollen muscle tissue can make the leg feel taut as well as make tissues appear swollen in the muscles. Regardless of what type of activities, from cross country to basketball any athlete can suffer from these conditions. Shin splints treatment should be started right away to begin the healing process immediately. Shin splints treatment started by physical therapists includes rest, elevation, and icing of the injured area for 1 – 2 days. Ongoing physical therapy and preventive exercises include strength training moves and stretching of the Achilles tendon and the muscles in the front of the shin.
Twisting Injuries: How Weak Muscles Affect the Tendons and Ligaments
Another type of injury that is seen in impact sports is twisting of the ankle and knee. This is caused by either a blunt-force injury, which cannot be avoided, or from weak muscles of the knee, lower leg, and ankle. Weakened muscles can be remedied with lifting weights or exercises prescribed by a physical therapist that target the lower leg. Weakened muscles lead to tendons and ligaments that cannot hold the bones and muscles together tightly so that simple movements or motions can cause twisting injuries. Another effective measure for stopping these types of injuries are to provide the feet with the ideal amount of arch support. This can be accomplished through sports orthotics that support the foot during impact. The doctors at the Cleveland Clinic also recommend taping the arch for extra foot arch support during sports activities.
How Tearing Injuries Happen
Tearing of the connective tissues are also widespread types of sports injuries. This is most commonly found in the connecting structures of the knees and back of the heels. An Achilles injury is commonly caused by little flexibility in the heel tendon due to improper stretching technique. This is an important step in the stretching routine that must be taken seriously. Gentle stretches without much force are recommended for anyone about to exercise. Holding the stretch for a minimum of 30 seconds, resting for a few moments, then repeating the stretch is what kinesiology specialists suggest. Anterior cruciate ligaments (ACL) are located in the knee and help maintain the knee structure together. Injuries to this area can be avoided by strengthening the knee and lower leg through curls and extensions of the leg. Orthotic shoe inserts can help avoid both of these kinds of injuries by providing proper arch support, alignment of the feet, and cushion.
