Sport Injuries & Prevention

Sports Injuries and Prevention

elbow pain

Have you ever woken up after an intense workout with back, neck, shoulder, or knee pain, or worse?! Physical activity is part of a healthy lifestyle, but it often comes with the risk of injury. And while you’re not at risk of shin splints or stress fractures every time you put on a pair of running shoes, workout injuries are pretty common.

Athletes know their risk of injury and likely train accordingly. But even if you’re not at risk of sports injuries specifically, it’s essential to focus on proper form. After all, whether it’s muscle overuse like a shin splint from a marathon run or just a twisted ankle from a brisk walk, workout injuries can happen to anyone.

Some injuries are more common than others, but knowing what they are and your risk of injury during different workouts can help you avoid them. Read on to learn more about the most common workout injuries and some injury prevention tips.

Common injuries:

  • Overuse – not taking enough rest between training sessions may cause this injury, along with just repetitive use over and over.
  • Weightlifting – improper technique and unfamiliarity can cause this type of injury, it’s best to work with a professional so they can check your form and monitor progress.
  • Running – improper warm ups, stretching and even the wrong shoes can cause issues with running.
  • CrossFit – same as weightlifting, work with a professional coach to ensure you don’t get hurt.
  • Sports Specific – from swimmers shoulder, to pulled hamstrings in baseball, twisted ankles in volleyball, and elbow strains in tennis.

Prevention tips:

  • Warm up – it’s important that you properly warm up your body before any exercise or athletic training sessions. These warm ups should be adequate enough to warm the body, prime the muscles involved in the activity and prep the CNS for the task at hand.
  • Hydrate / Fuel – proper fuel and hydration are key to keep the body performing properly. Without water intake and healthy foods (whole foods) for fuel, the body can become inflamed which can lead to injuries.
  • Rest days / Sleep Hygiene – your body builds while it is resting, so adequate rest days are necessary along with quality sleep. Ensure you are taking rest days and getting 7-9 hours of good sleep.
  • Athletic Gear – be sure to have the right clothes, gear and shoes for your workout or athletic sport. Improper shoes can lead to imbalances and muscle instability.
  • Regular Chiropractic appts. – seeing a Chiropractor on a regular basis will ensure your body is maintaining proper alignment and strength imbalances are addressed. Keeping your Chiropractor “in the loop” on your activity, training regimen and recovery will help them identify areas that may need extra attention. They can also help suggest other therapies that can help you keep your body performing at it’s highest level. A good example is cold laser therapy for muscle aches and pains, along with IV therapy for added nutrients that might be missing from one’s diet.

For more information call us today or request an appointment.

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