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V4.9 9.2014 SAINT FRANCIS SPORTS MEDICINE Making athletes of all ages BETTER, STRONGER, FASTER since 1995. Why do the Best Conditioned Athletes Still Get Hurt? Here is How to Treat the Most Common Sports Injuries Patient Rehabilitation is the Fastest Way Back to Competition Why do the Best Conditioned Athletes Still Get Hurt? Overuse Injuries and Sprains Outnumber Catastrophic Injuries College and high school athletes have the benefits of SERVICES Athletic Republic™.................573-331-5345 Concussion Clinic .................573-339-4544 youth and fitness on their side, yet that doesn’t make them immune from some of the same injuries that befall weekend Injury Screening.....................573-331-5153 warriors. Paying attention to proper warm-up routines and Impact Testing.......................573-331-5153 potential overuse injury symptoms can keep athletes out of the training room. Outpatient Rehabilitation......573-331-5153 “Minor sprains, strains and other nontraumatic injuries David Enderle, ATC are much more common at every level than catastrophic injuries such as complete ligament tears,” says David Enderle, ATC, Certified Athletic Trainer at Saint Francis Medical Center. “The good news is many of these overuse injuries are preventable.” What are the Most Common Sports Injuries? Sprained ligaments and strained muscles or tendons are easily the most common sports injuries. Some of these injuries are more preventable than others. Ligaments are the bands that connect bones in a joint, such as the four major ligaments that hold together the knee structure. Sudden movements can stretch ligaments past their tolerances and create tears that often require surgical intervention. “All the strength training in the world can’t prevent a ligament from tearing when the joint is pushed beyond its limits,” Enderle explains. “For example, when a football player has someone roll up on the side of his leg, that’s just bad luck.” (continued on next page) For more information, please visit www.sfmc.net or call 573-331-5153. (continued) Athletes have a little more control over injuries related to muscles and the tendons that anchor muscles to bones. Training for specific movements and performance levels is the most effective preventive action, but try telling that to a sprinter who suddenly feels their hamstring snap. “Asking more performance from a muscle than it’s able to provide can cause a tear in the fibers,” Enderle says. “We find that strength training, flexibility exercises and other sport-specific activities best prepare an athlete’s body for the demands of competition and high-stress workouts.” Here is How to Treat the Most Common Sports Injuries Some Respond to Rest and Ice, While Others Require Surgery No two injuries are exactly alike or heal at precisely the same rate. However, there are actions you can take during the initial treatment stage for some of these common sports injuries: Warming up properly increases blood flow to the muscles and Shin splints prepares the body for ramping up effort levels. Muscle fatigue This lower-leg injury is common with distance runners and increases the risk of injury, illustrating the benefits of strength athletes who run or jump on a hard surface, such as tennis and training in prolonging competition-level performance. basketball players. Treatment Strategies for Common Injuries Rest, ice, shoe inserts for extra shock absorption, and non- A common acronym for treating common sports injuries is PRICE. The goal of these strategies is to limit swelling and begin the healing process as quickly as possible. P – Protect from further injury. This may include splints, walking boots or even crutches. R – Restrict activity. This minimizes the chances of making the injury more severe. I – Ice. Applying ice immediately after the injury provides an anti-inflammatory without drugs. Apply ice for about 20 minutes every hour or two for the first two days after an injury. Do not use heat, as this encourages the swelling you’re trying to eliminate with the ice. prescription pain medications are effective if symptoms are in the early stages. More severe cases will require prolonged rest to heal and may even signal the presence of a stress fracture. See a doctor if pain persists. Ankle sprains This injury occurs when the ligaments of the ankle stretch or tear, especially on the relatively weaker outside part of the ankle. Ice is the best initial treatment, along with elevation and rest. Once the initial swelling subsides, consult with a certified athletic trainer or sports medicine physician to determine what types of exercises you can do to maintain fitness and strength. ACL tears Female athletes are particularly susceptible to this severe knee C – Compression. Apply pressure with an elastic bandage to injury occurring in a noncontact setting, while male athletes are help reduce swelling. more likely to experience a tear to the anterior cruciate ligament E – Elevate. Elevating the injured area higher than the level of the heart also helps minimize swelling. Seek medical attention if pain is so severe that the athlete can’t use the affected limb or bear weight, there is excessive swelling, the limb appears misaligned or PRICE therapy does not appear to be helping after a few days. (ACL) in contact sports such as football. Apply ice and see a doctor immediately if you or your trainer suspect an ACL tear. A completely torn ACL usually requires surgery and about nine months of rehabilitation. Patellofemoral syndrome The name of this knee injury may not be common, but the For more information about sports injury prevention and symptoms are all too familiar for many athletes. This syndrome treatment, please call the Sports Medicine team at Saint results from the repetitive movement of the kneecap against the Francis Medical Center at 573-331-5153. thigh bone, damaging the tissue under the kneecap. The stop-and-start action of basketball, volleyball and tennis is a common contributor, with the potential for both knees to feel the effects. Anti-inflammatory medications and rest are keys here, with patience the critical element. (continued on next page) (continued) Elbow tendinitis Also known as “tennis elbow,” this repetitive-motion injury is common with tennis players and golfers. Epicondylitis affects the tendons on the outside of the elbow. Anti-inflammatory medications and rest are the best treatments for tendinitis occurring anywhere on the body. Be patient with the amount of time that healing may require. Groin strains Certified Athletic Trainer at Saint Francis Medical Center. “Patience, rest and limited activity are not how athletes are wired to live their lives, but they are required components of a successful rehab journey.” Depending on the severity of the injury, early mobilization will speed the healing process. The training staff will be cautious to start the athlete’s rehab program with gentle range-of-motion exercises before moving to stretching and strengthening exercises. Groin muscles provide the power for many sports movements. The best preventive action is proper warm-up to prepare the Monitoring pain levels and avoiding movements that cause pain body for movements that may not always be straight ahead. are important considerations. Not only does pain serve as a Side-to-side motions are common triggers for groin strains. communication vehicle for the body, it protects it from further damage. Favoring an injury also can result in an injury to Compression, ice and rest are the best treatment options. See a another part of the body picking up the slack. physician if significant swelling is present, as that may indicate a complete tear in the muscle. “The worst thing an athlete or coach can do is hurry an injured performer back into competition too quickly,” Enderle says. Hamstring strains “The injured muscles and tendons will be weaker than normal The three muscles in the back of the thigh are prone to over- during the recovery period. Pushing too hard, too soon can be a stretch injuries during high-impact actions such as sprinting and hurdling. Unfortunately, hamstring strains can occur when an athlete is running relatively comfortably, as well. Hamstring strains can recover relatively quickly, while severe strains or tears can end an athlete’s season. Apply ice and take recipe for even more serious injury.” Scar tissue that forms as damaged tissue heals causes the site of the injury to become stiff. This is why stretching is such an important part of the rehab process. The most effective rehab programs include exercises for flexibility and strength, as well it easy, knowing even walking can stress the injured tissue. as endurance to maintain fitness. For more information about sports injury prevention and “When an athlete is ready to resume more strenuous activities, treatment, please call the Sports Medicine team at Saint Francis Medical Center at 573-331-5153. Patient Rehabilitation is the Fastest Way Back to Competition Recovering From Injury Requires Athletes to Listen to Their Bodies You trained hard in the offseason and were in the best shape of your life before “it” happened. A season-wrecking, heart-wrenching injury has you on the sidelines and the training table rather than participating in the sport you love best. Now you face an extended period of rehabilitation before your body will be ready to perform at the high level you expect. “Rehabilitating from an injury is one of the most frustrating parts of the athletic experience,” states David Enderle, ATC, they should take care to start slowly and gradually build their intensity level,” Enderle adds. “Your body will tell you if you’re good to push yourself or not.” For more information about sports injury prevention and treatment, please call the Sports Medicine team at Saint Francis Medical Center at 573-331-5153.