Spend the end of a game benched with nothing but an ice pack and aches to keep you company and you’ll know: Sports injuries are a pain.
You don’t have to have been sacked by a 300-lb. lineman or beaned by a wild pitch to get there, either. The vast majority of sports injuries are sprains and strains — and they could be prevented by taking a few simple precautions.
Do you know what they are? Check yourself with our sports injuries quiz before you hurt yourself permanently.
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“No pain, no gain” is a good motto to help you push yourself and:
“No pain, no gain” is the No. 1 myth leading to sports injuries, says Elizabeth Quinn, M.S., an exercise physiologist and former personal trainer. It’s a given that if you do sports, you’re going to end up getting hurt sooner or later, but you shouldn’t keep exercising when it becomes painful. This attitude only causes greater damage, says Quinn.
Your friends call you up for a pick-up game of street ball. You’re in. You just need some shoes. You should lace up:
Go for the high-tops. While the cross-trainers and tennis shoes are light and mobile, they don’t offer the extra support that you’ll need to protect your ankles from twists and sprains. If you do sprain your ankle, Quinn suggests the RICE treatment: Rest, Ice, Compression (wrapping it with bandage) and Elevation.
Speaking of those cross-trainers, how often should you get new shoes for running?
You should replace shoes used for running when the cushioning doesn’t, well, cushion you any more — and that’s long before any toes start showing. The danger of running in flat, unsupportive shoes is a condition called shin splints. That’s when the tendons and muscles along the front of your leg get inflamed. It really hurts.
You can help prevent shin splints by:
Quinn says the key is to be strong, flexible and not subject yourself to lots of high-impact running. Try this exercise to help make your lower leg muscles shin-splint resistant: Sit in a chair with your feet flat on the floor. Flex one foot up (the heel stays on the ground). As you bring that foot down, flex the other one. Alternate feet for 10 minutes each day.
Practice was really rough and you come home nursing a pulled shoulder. To ease the pain, you should use:
For this kind of injury, stick with ibuprofen or Tylenol. While aspirin and heat rubs like Ben-Gay do work for all-over body aches, Quinn says they’re a bad idea when it comes to pulls and tears. Why? Aspirin thins the blood and actually slows the healing process. Heat rubs cause more blood to circulate and can make swelling worse. Of course, check with your parents before taking any medication.
No warm-up routine would be complete without stretching your:
It’s a good idea to stretch your entire body before you work out, but pay special attention to your hamstrings– the muscle that runs down the back of your thigh. A pulled hamstring is one of the most common sports injuries out there. It can feel like anything from a mild ache to a burning pain.
What weird exercise is good for strengthening your hamstrings?
Quinn says retro running (running backwards) can help strengthen the hamstrings and reduce the chance of injury. Run slowly and take turns checking over both shoulders to reduce neck cramping. Also, pick a wide-open space with few obstructions– the last thing you want to do is trip over a sprinkler.
It’s an especially bad idea to wear what while you’re playing sports?
It’s a good idea to take off all your jewelry before you hit the field, but definitely ditch any rings. If you don’t and you happen to break that finger– fingers being the most commonly snapped bones in sports– the doctors will have to cut the ring off of your swollen digit. To help avoid breaks, keep your fingers loose (meaning, don’t lock them) when you’re doing things like setting a volleyball or going up for a rebound. Wear a glove while playing softball or baseball.
i think they should have kids wear pads in most sports so that they don’t get hurt.
Make sure you drink a lot of water and healthy food. Milk and bananas help a lot.
i use to play soccer and next year i hop to play football and i will try and make sure that i am safe and protected
How do I stop my knees from hurting after soccer practice every Night?
Concussions are bad so in football you should put more padding in your
they need to improve the gear and need to trine more so they can get better at the sport and beet anther team so they can win.
I think that more people play sports then they get more injuries come.
if you think concussions are so bad than just put a concussions halmet for foot ball in prove the gear
I think that the sport’s should be still their.
Channel One News Is great for teenagers to learn about the world Great Job Channel One News!!!!!
one injury can do a lot…like me
Love the show and games I am definitely watching it everyday even if we don’t at school
me too i just don’t watch the shows everyday but i love channel 1 i always have something to do :((((((((