Prevention of Common Sports Injuries | Peak Physical Therapy

Did you know that the most common sports injuries are caused by overuse? Shoulder impingements, tennis elbow, runner’s knee, etc. While running is a huge part of many sports, it also leads to the most injuries. Continue reading to learn how to prevent these injuries:

Runner’s Knee

More than half of sports injuries are knee injuries. Runner’s knee is a misalignment of the kneecap in which the knee pulls to the side and rubs the side of the groove as it is flexed or straightened, causing cartilage to wear and sometimes causing fluid to build up. To keep runner’s knee at bay, it is a good idea to wear supportive footwear and strengthen the quadriceps muscle.

Shoulder Impingement

When a shoulder joint is continually stressed, the rotator cuff muscles are stretched, causing the head of the joint to loosen within the shoulder socket. This often occurs in sports that involve throwing or hitting a ball, such as tennis, golf, baseball, and volleyball. It can also occur during weight training and swimming. If it is not addressed, it can lead to rotator cuff muscle tears. To prevent this injury, strengthen your rotator cuff muscles to keep the joint in the socket.

Tennis Elbow

Tennis elbow is a common elbow overuse injury that affects the muscles of the forearm and the tendon that connects the muscle to the elbow bones. Tennis elbow is characterized by the inflammation of these muscles. Prevention of this condition consists of changing your body positioning to take stress off the elbow. Strengthening exercises for the forearm may also be beneficial, such as squeezing a soft rubber ball.

Shin Splints

Shins splints often affect athletes who run frequently, characterized by inflammation of the muscles in the lower leg. Repeated stress can cause the arch of the foot to pull some of its muscle fibers from the shin bone where it is attached, causing minor internal bleeding and pain. Shin splints may occur from running or jumping on a hard surface, especially for those who do not exercise regularly or increase their workout intensity too quickly. It may also arise from overuse or unsupportive shoes. Prevention consists of varying the surface you are working on; for example, switching from asphalt pavement to grass. You may also consider increasing arch support.

Peak Physical Therapy

Our South Shore Physical Therapy practice specializes in physical therapy including many specialty programs including return-to-sports, vestibular, pelvic health, post-concussion, aquatics, and more. Locations include Norwell, MA, Scituate, MA, Quincy, MA, Hanover, MA, Pembroke, MA, and Braintree, MA. Our specialized programs combined with state-of-the-art facilities allow us to meet the unique needs of our local patients and achieve the fastest results. If you are unsure whether this type of treatment can help you, we offer a no-obligation FREE injury screening. Click here for more information.