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Crash course in sports injury prevention

Sonics shooting guard Ray Allen may undergo surgery for his right ankle, costing the team about 21 games without him. Josh Beckett of the Florida Marlins may have contributed to the 2003 World Series, but only after recovering from a sprained ankle and shoulder. In the vast world of sports, injuries are about as commonplace for athletes as the equipment they use to prevent them, and vary to the same degree. From minor cuts and bruises to a surgery-prone fracture, injuries from sports-related activities seem inevitable with increased participation, but they can be considerably reduced in both severity and occurrence.As an avid weight-trainer and sports enthusiast, I thought I’d attempt to offer a simplistic, yet detailed collection of injury-prevention methods.

Warm up. Warming up before beginning any athletic activity is a great start to avoiding injuries. A brief 10- to 15-minute jog or run should suffice. Gradually increasing the exerted intensity during a sport will also serve as a warmup, since various muscle groups are supplied with ample oxygenated blood, which increases body temperature and prepares it for physical exertion. This in turn also creates muscle elasticity and mental preparation. Warm muscles are less susceptible to strains and sprains. For more information see www.sportsmedicine.com.

Stretches. Stretching after a proper warmup has been promoted for years as an important part of any fitness regimen. Stretches should be performed without the presence of pain. Stop just short of any discomfort and hold a stretch for 20 to 30 seconds on each side. Never bounce or hold a painful stretch. As the muscles lengthen, joint mobility is increased and muscle tension is reduced. Done correctly and regularly, muscle soreness may decrease or disappear altogether. “Training the Body to Cure Itself,” from the editors of Prevention Magazine Health Books, offers pictorials and explanations for various stretches.

Cool Down. Cooling down after physical activity leaves exhausted muscles loose and limber, as they have a tendency to tighten after strenuous exercise. Many people skip this step, thinking it has little effect on the body. Yet cramps, muscle spasms and muscle tenderness often result from not cooling down. Walk for 10 minutes or until breathing and heart rate return to normal. For more information on cooling down, refer to “Anybody’s Sports Medicine Book,” by Drs. James Garrick and Peter Radetsky.

Hydration. One of the most critical factors in promoting good physical health is hydration. Water comprises about 70 percent of muscles and about 60 percent of the human body, so without proper hydration, the body may overexert itself and cause dizziness and weakness in performance, creating an internal environment more susceptible to injury. Drink about two cups of liquid two hours before exercise, then sip frequently from a water bottle, if possible, at least every 15 minutes during activity. “Sports Supplement Review,” by Vince Andrich, is a great book that offers more information on the subject.

Warning Signs. Signs of a possible injury or vulnerability to one include reduced range of motion, swelling, numbness and joint pain. Another sign may be one side of the body feeling comparatively weaker than the other. Tenderness at specific points of muscles or joints may also be the first warning signs of a possible injury. If any of these signs emerge or persist, the best thing to do is consult a physician. Information on warning signs and more can be found in Allen M Levy’s “Sports Injury Handbook.”

Injury Treatment. The most common treatment method for most minor injuries is to apply RICE (rest, ice, compression, elevation). Stay off the injured area, apply an ice pack in 15-minute increments, place a tight but not restricting bandage over the region and elevate the injury to reduce any swelling. “Complete Guide to Sports Injuries,” by H. Winter Griffith, offers a comprehensive guide to a wide range of treatments for injuries in all sports.