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Don't Get Benched
Pulled muscles. Torn rotator cuffs. Dislocated joints. These are words that make athletes cringe. Sports injuries are not only painful — they can undo months of physical and mental preparation. Fortunately, there’s another word that can keep any athlete off the sidelines and in the game: prevention. Many sports-related injuries can be avoided with proper training and common sense. To avoid getting benched, keep these things in mind: - Stretch, stretch, stretch. Muscles, ligaments and tendons are less susceptible to damage when they are relaxed and pliable. Taking about 10 minutes before and after exercise to stretch your muscles can help prevent strains and other soft-tissue injuries.
- Increase your activity level gradually. If you are engaging in a sport for the first time or returning after a hiatus, start conservatively and build your endurance over several weeks or months. If you are already conditioned but want to improve your performance, increase speed, distance and intensity gradually.
- Wear appropriate clothing and protective equipment. Well-fitting athletic shoes provide cushioning and stability. Helmets and padding can minimize injury from falls and collisions, while mouth guards and goggles can protect against facial trauma.
- Give the sports injury proper attention. You should treat the injury and modify your activities to allow for healing. Even a minor injury can develop into a more serious problem if you ignore the pain and continue to push your body.
Most minor sports injuries can be treated with simple measures: - Apply ice (not heat) to the injury for the first 48 to 72 hours.
- Elevate the affected limb or joint.
- Wrap an ace bandage around the injury to reduce swelling.
- Take aspirin, acetaminophen or ibuprofen to relieve pain and inflammation.
- Rest the injury, then gradually resume use of the injured limb or joint.
Seek medical attention for an injury if you notice: - Instability, excessive pain or swelling or an obvious change in the appearance of the injured area.
- Lack of improvement, including an inability to put weight on the affected area, within 24 to 48 hours.
- Symptoms that are severe, persistent or recurrent.
Although the correct care usually allows players to get off the bench more quickly, the best way to avoid the sidelines is to play smart and stay in the game.
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