Don’t Get Spooked by a Sports Injury: A Guide to Prevention and Treatment

Sports and other forms of regular exercise offer plenty of benefits for both physical health and emotional wellness. Unfortunately, they can also increase your risk of injuries, especially if you don’t take steps to protect yourself.

The good news: Most sports injuries respond really well to early intervention — and with a few simple steps, you can prevent a lot of injuries, too. 

At Minit Medical Urgent Care and Physical Therapy, our team offers patient-centered treatment for a wide array of sports injuries for both adults and kids. Here, we offer simple strategies to lower your sports injury risk and support optimal healing and recovery when injuries do occur.

1. Always warm up

When you’re ready to get in the game or work out, it can be tempting to jump right into your activity. But failing to warm up can increase your risk of strains, sprains, and other injuries, primarily because your muscles and other tissues aren’t ready for the added load you’re about to put on them.

Warming up increases circulation to your muscles, delivering extra oxygen and nutrients to help them get ready for optimal performance. Spend five to 10 minutes warming up with light cardio and gentle stretching to reduce your risk of injuries and improve performance, too.

2. Wear the right gear

Different activities place different strains on your body, which is why it’s important to invest in — and use — proper equipment, including helmets, mouth guards, and shoes designed for your sport. Protective gear reduces the risks of strains and overuse injuries by providing adequate support, and it lowers your risks of traumatic injuries like concussions and fractures. 

Replace your gear regularly — especially if it’s damaged or shows signs of wear. Avoid used athletic footwear that may be “molded” to someone else’s foot or already experiencing wear that decreases critical support for your feet, ankles, and knees.

3. Stay hydrated

Physical activity can definitely make you sweat, and on top of that, your muscles use a lot more fluid during activity. Staying hydrated improves muscle function, helps you stay focused, and reduces fatigue, as well.

Drink plenty of water before, during, and after activity, and consider electrolyte drinks if you’ve been sweating a lot. Watch labels on sports drinks, and skip anything with caffeine or loads of sugar.

4. Focus on strength and technique

Strong muscles are essential for play, but they also play an important role in preventing injuries by distributing load and improving balance and movement. Focusing on arms and legs is fine, but don’t forget core muscles that help protect your spine, reduce back injuries, and enhance balance, too.

Using the proper technique for your sport is important, too. Practice drills focus on specific movements and postures that help you play better and reduce mistakes and missteps that can lead to accidents and injuries. Drills also improve your form and footwork to reduce the risk of overuse injuries.

5. Take rest days seriously

Overuse injuries are more likely to happen when your workout or play schedule is intense and doesn’t give your body a chance to recover. Incorporating rest days is essential for giving your body tissues the time and support they need to heal and rebuild.

Cross-training is another way to rest specific sets of muscles while developing other skills and strengths. For instance, if you routinely play basketball, try adding in swimming or yoga to challenge your body in different ways and improve overall strength, flexibility, and endurance.

6. Don’t delay medical care

When injuries do occur, prompt treatment is essential for preventing complications that could result in long-term disability or require more aggressive treatments, like surgery. Immediately after an injury or any time you feel pain, swelling, or other unusual symptoms, stop what you’re doing. Assess your injury and seek emergency treatment if you need to.

Next, turn to RICE — rest, ice application, compression, and elevation — to help reduce pain and inflammation until you can seek medical treatment. Then, call our office. We can help you determine if you need to be seen immediately, or if it’s alright to use some TLC at home and self-monitor your injury.

On-site care for all sorts of injuries

Our team is committed to helping our patients stay active and enjoy all that island life has to offer. From on-site X-rays and fracture care to physical therapy for rapid healing, we can help you keep pace with the activities you love. 

To learn more about injury prevention and treatment, request an appointment online or over the phone with Minit Medical Urgent Care and Physical Therapy in Kihei, Kahului, and Lahaina, Hawaii, today.