Dr. Andres Sosa. Photo courtesy of Family Medical Practice

by Dr Andres Sosa*

As an orthopaedic surgeon, I have seen my fair share of sports-related injuries. While sports and physical activity are essential for maintaining a healthy lifestyle, they can also lead to injuries if proper precautions are not taken.

In this article, I will discuss the most common sport-related injuries and how to avoid them.

1. Sprains and strains are the most common type of sports-related injuries. They occur when the ligaments or muscles are stretched or torn. Sprains typically occur in the ankle, while strains occur in the hamstring or groin. These injuries can be avoided by warming up properly before any physical activity, practicing good technique with a good posture and taking enough time to stretch at the end.

2. Fractures occur when a bone is broken. They are particularly common in contact sports, such as football and rugby. Fractures can be avoided by wearing proper protective gear, such as helmets and pads, and avoiding tackles or collisions.

3. Tendinitis is the inflammation of a tendon, which can cause pain and discomfort. It is often caused by repetitive motions, such as throwing a ball or hitting a tennis racket. Tendinitis can be avoided by stretching before and after physical activity, using proper technique, and taking breaks to rest and recover. When it becomes chronic, it is called Tendinosis.

4. Dislocations occur when a bone is forced out of its joint. They are common in contact sports, such as basketball and football. Dislocations can be avoided by wearing proper protective gear, such as helmets and pads, and avoiding tackles or collisions.

5. Concussions are a type of traumatic brain injury that occurs when the head is hit or shaken. They are common in contact sports, like football and hockey. Concussions can be avoided by wearing proper protective gear such as helmets.

While sports and physical activity can also lead to injuries if proper precautions are not taken. Photo shutterstock.com

To avoid sports-related injuries, it is important to take proper precautions. Here are some tips to help prevent injuries:

1. Warm up properly: it is essential to prepare our muscles and joints for the specific activity we are about to do. Most common mistake is to warm up in a completely different way to the exercise we’re about to do. For example: doing 10-minute cardio and then lifting weights. They have nothing in common. If you are lifting weights, the best way to warm up is to practice the movement without any weight and then 1-2 reps with light weight to set focus and posture. Apply this logic to your warm ups from now on.

2. Wear proper protective gear such as helmets, pads or braces. This can help prevent fractures, dislocations, and other injuries. If you suffered any injury at any joint, please keep it protected. No need to exaggerate, gear should not limit your movements.

3. Using proper technique when playing a sport can help prevent injuries. This can include maintaining good posture, using the correct movement, and avoiding dangerous tackles or collisions. Reach out to a good coach to improve your technique.

4. Take breaks to rest and recover: It is important to take breaks between physical activity to rest and recover. This can help prevent injuries due to over usage, such as tendinitis. Allow the body to heal and recuperate by taking rest days in between your workout days. This increases performance and facilitates muscular and neurological recovery.

5. Staying hydrated is essential for maintaining good health and preventing injuries. Dehydration can lead to fatigue, cramps, and other issues that can increase the risk of injury. Highlight this: good hydration is not only about drinking a lot of water. That concept is truly out of date. Add salt to your water and you will see life coming back. You can use oral rehydration salts in your water while doing exercises. Easy, cheap and very convenient.

In addition to these tips, it is utmost important to listen to your body. If you experience pain or discomfort during physical activity, it is essential to stop and rest. Continuing to push through pain can lead to further injury and prolong the recovery process. The “No pain, no gain” slogan causes millions of injuries worldwide. Train consciously and combine it with good nutrition and you will see great results. Family Medical Practice

*Dr Andres Sosa is our Orthopedic Surgeon specialising in sports medicine and trauma. After his residency in Orthopedics, he took a Master’s in Upper Limb Surgery at the University of Bologna (Italy). Furthermore, the Sports Medicine programme at Thomas Jefferson University in Philadelphia (PA, USA) obtained his second Master’s in Shoulder Surgery with the University of Andalucía (Spain). Once in Việt Nam, he continued his surgical training with Arthrex ArthroLab (Singapore) focused on arthroscopic techniques for shoulder and knee injuries.

Dr Sosa joined FMP in 2018 and is responsible for all orthopedic and trauma cases. He is also a sports nutrition expert from Major University (Chile) and is fluent in English, Italian and Spanish.

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