Top Sports Injury Tips

Given here are Sports Injury Tips. These are intended as background and as a basis for clinical discussion. They are NOT given as a substitute for professional care of athletic injury.

1.) ICE AFTER AN INJURY - This appears on most sports injury professionals "Wish Lists". Prompt care following an injury with Ice has been shown to cut healing time substantially. This is because ice can slow the effusion (bleeding and fluid accumulation) into the injured tissues.

This is most effective very early and with soft tissue injuries (sprains and strains). Proper use of ice involves cooling the area for 7-10 minutes until the area is numb. Never over ice or use a "cold pack" directly on the skin

2.) REST AFTER AN INJURY - While it seems obvious, many athletes do not realize that too early a return to competition can create repeated injury to the damaged tissue. Often the adrenaline rush following an injury can mask pain and create a false sense of security.

 Knowing your body and its limits can save your season or even your career!
Rest is important to injury healing, however too much rest is not productive. Early, CONTROLLED motion is the key to better scar tissue healing and a more functional repair

3.) PREPARE FOR YOUR SPORT BUT DIVERSIFY - Specific training, related to the sports you play is critical to success. However, it is important to not over do specific training. Repetitive injury including, stress fractures, tissue contracture, sprains and strains all can be caused by over indulgence in a specific task. Rest and diversity in training enhance the body and prepare it for more specific training.

By performing different tasks, you give your body time to repair and strengthen areas, which have been stressed from prior workouts. Shifting the loads to "fresh", ready to work body parts pays great dividends!

4.) QUALITY OF WORKOUT - The quality of a workout is far more important than the quantity of the workout. Proper technique, interval recovery and preparation are required. It is better to do 10 reps perfectly, then 100 wrong and cause injury.

5.) DRINK WATER - Again this seems obvious. It is amazing how few athletes stay well hydrated. This is important not only during training or competition, but during the day. It is near impossible to drink all the water needed during training or competition time. Stay hydrated throughout the day.

It is amazing how efficient the body is with water. However, increased respiration and perspiration increase the need for water intake. 1/2 of your body weight in ounces can be consumed as a high-end intake. i.e. if you weight 150, you can drink up to 75 ounces of water per day. Are you drinking enough water??

6 .) USE BRACES SPARINGLY - Proper use of taping and bracing can be of great benefit, however a brace worn for the wrong purpose or for too great a time can lead to new trouble. It is always best whenever possible to restore natural stability to the "at risk" or injured joint using diligent rehabilitation.

Never give up on a rehabilitation program because you think you have found "the perfect brace". Ligaments, tendons and other soft tissue are composed of a collagen compound, which responds and grows along lines of stress. If you add controlled stress to these tissues, the tissue becomes stronger and more resilient. Take away the stress, like an astronaut deprived of gravitational stress, and the tissues weaken.

7.) GET ACCLIMATED TO TIME AND PLACE - If your event is at, say 10:00am and you normally don't awaken until 9:30am, do you think that your mind and body are prepared to compete half an hour after you awaken? Always allow 2-3 hours of awake time prior to competition. Try to get used to awakening early enough to give you this time. Of course, high altitude and temperature variations in locations need to be considered. Try to get as acclimated to time and location as much as possible