Injuries incurred during sports activities are occurrences that the majority of coaches and athletes are accustomed to. They can not only be painful for the athlete, but in many cases can set back the entire team. An injured team member can cause setbacks in game performance and can have lasting repercussions on the season as well. Similar to the way a team is influenced by a benched member, a hurt body part influences 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 too much use of the lower body. Cited by medical physicians at the Cleveland Clinic, most athletes have to deal with shin splints at some time. 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 frontal pain in the shin area. This pain can be sharp and extreme, especially when adding pressure on the affected leg. Swelling in the area can make the leg feel tight as well as produce visible inflammation and tenderness in the muscles. Regardless of what type of activity, from soccer to baseball any athlete can suffer from these conditions. It is essential that shin splints treatment be sought immediately so that proper physical therapy and anti-inflammatory drugs can be started. The most common shin splints treatment started by physical therapists includes rest, elevation, and icing of the painful area for 1 - 2 days. Continued physical therapy and strengthening exercises include strength training moves and stretching of the Achilles tendon and the group of long muscles that run from the knee to the ankle.
How Sports Can Cause Knee and Ankle Twist Injuries
Twisting injuries are also commonly seen in impact-type sports. This is caused by either an extreme impact, which cannot be averted, or from weak muscles of the lower leg, knee, and ankle. Weak muscles can be strengthened with weight bearing or exercises prescribed by a physical therapist that target the knee and ankle. Weak muscles lead to weakened support structures in the entire lower leg so that simple movements or athletic activities can cause twisting injuries. Another preventive measure for stopping these types of injuries are to be sure the feet have proper foot arch support. This can be accomplished through sports orthotic insoles that support the foot during impact. The medical professionals at the Cleveland Clinic also recommend taping the arch for extra arch support during athletic activity.
Tearing Injuries: Why They Occur in the Lower Leg
Tearing of the ligaments or tendons are also typical kinds of sports-related injuries. This is most commonly found in the connecting structures of the knees and back of the heels. An Achilles injury is usually due to poor flexibility in the heel tendon due to inadequate stretching exercises. This is an important step in the warmup routine that should never be skipped. Gentle stretches without force are recommended for all sports participants. 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 found in the knee and help hold the knee structure together. Injuries to this area can be avoided by weight-bearing exercises of the knee , calf and quadriceps through leg extension exercises and curls. The right orthotic arch supports can help prevent both of these types of injuries by giving proper arch support, foot alignment, and cushioning.
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