An ounce of prevention can help avoid injuries
There's a saying that nothing is sure, but death and taxes. When it comes to the world of sports, however, there are many who would also add injuries to that list.
While no amount of planning and preparation can completely eliminate the chance of injury, there are still a number of precautions an athlete can take to minimize the risk of getting hurt.
``To avoid a seemingly minor injury from turning into a potential season ending one, the athlete should visit a sports medicine physician, athletic trainer, or physical therapist to have the injury evaluated,'' says Dr. Michael Wiggins, of Foundry Sports Medicine & Fitness. ``Overuse injuries are very common and if treated rapidly and appropriately then these injuries can be corrected and allow the athlete to return to play. Failing to treat the injury or continuing to play when a brief period of rest would be beneficial can result in the progression of an injury.''
Dr. Wiggins and his staff at the Providence facility have agreed to shed some light on the issue of injuries and how to avoid, as well as treat them, through weekly tips here at the projo.com High School sports blog.
Kai Aboulian is a physical therapist and athletic trainer at Foundry Sports Medicine.
Click here to read his tips on injury prevention:
Kai Aboulian's Tips for Preventing Injury
Avoid bending knees past 90 degrees when doing half knee bends.
Avoid twisting knees by keeping feet as flat as possible during stretches.
When jumping, land with your knees bent.
Do warm up exercises not just before vigorous activities like running, but also before less vigorous ones such as golf.
Do not overdo it.
Do warm up stretches before activity. Stretch the Achilles tendon, hamstring and
quadriceps areas. Hold the positions. Don’t bounce.
Cool down following vigorous sports. For example, after a race, walk or walk/jog for
five minutes so your pulse comes down gradually.
Wear properly fitting shoes that provide shock absorption and stability.
Use the softest exercise surface available, and avoid running on hard surfaces like asphalt and concrete. Run on flat surfaces. Running uphill may increase the stress on the Achilles tendon and leg itself.