5 Tips to Prevent Sports Injuries

5 Tips to prevent sport injuries

According to Dr. Andrew Cosgarea, sporting injuries often occur due to overuse or trauma. While overuse injuries are more common than trauma injuries, traumatic injuries tend to be more severe, painful and immediate. Overuse injuries, on the other hand, occur often when the body is pushed past it physical limits, especially over time. Poor training techniques or lack of proper physical preparation before intense exercise can contribute to sports injuries.


Below are 5 tips that can help you avoid sports injuries.

1)    Realistic goal setting

Setting of lofty goals and working very hard to achieve them is common among athletes today. However, your goals should be realistic, sustainable and achievable. Be it swimming more laps or lifting a certain weight, you should always set goals which are obtainable to you, and then work gradually for overall improvement.

2)    Planning and preparations

As you plan to regularly exercise or want to start a new sports program, it is highly advisable to see your primary health care provider first so as to go through all your options and work within your current limitations. You should take some time in learning the right techniques necessary for a particular sport or program. Training with a personal trainer is a safe and more enjoyable way of beginning any new activity.  Using proper techniques not only mitigate the risk of injury, but also help bring better and quicker results.

3)     Warming up and cooling down

Before starting any physical activities, it is very important to warm up. Research has shown that a heated muscle is less likely to incur an injury. Some light jogging or walking prior to more intense exercises are essential, as well as after training so as to cool down your muscles slowly. Increasing your flexibility can also help you prevent injuries. Flexibility can be achieved by stretching before any exercises and after, but is best once the body is warmed up.

4)    Taking your time

Avoid pushing yourself too fast as you train. Learning new activities or getting in good shape takes time to achieve. Increase your training levels gradually, thus giving the body enough time to adjust to this new stress to the joints, bones and muscles. For example, if you are running, gradually increase the mileage and give yourself enough time to recover between each workout.  And, stay hydrated.

5)     Listening to your body

You should always adjust your training activities once you start seeing signs of too much stress on your body. A short-lived or mild muscle pain (muscle tightness) is usually considered normal after intense workouts, especially the day after.  However, joint pains are not normal and they may indicate a need to cut back on your workout activities for awhile.

These tips should also be incorporated in athletic training so as to achieve better results and help reduce injury. Exercise smart, stay safe, and have Fun!

Remember to live life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service, and is not intended as a substitute for medical advice.  Anyone seeking seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Tips to help manage a Rotator Cuff Injury

Here are some important tips to help manage a Rotator Cuff injury:  The rotator cuff plays a key role in shoulder movement and flexibility.  It's part of the complex ball and socket shoulder apparatus, and is made up of four principle muscles that support and stabilize the shoulder joint. This joint depends on the rotator cuff to assist with functions of the humerus bone for shoulder rotation and upward movement.

Consequently, an injury to the Rotator Cuff can be debilitating and painful, as well as a morale-downer. We don't realize how much we depend on the basic movement of our shoulders in day to day activities until we happen to injure one. From opening a kitchen cupboard to taking a shower, we are constantly relying on the flexibility and proper movement of the rotator cuff.

A sign of an injured rotator cuff can include pain when lifting your arms overhead or even putting on a shirt or coat. Also, with such an injury, forget about throwing, lifting, or most any physical activity.  One can experience sharp pain, and can feel relegated to becoming a hermit until the recovery is finished.  However, with the right rotator cuff treatment, recovery is not only possible, but can come quicker than you might think.

The severity of an injured rotator cuff can be classified as either a partial or full-thickness tear, depending on if the tendon is severed completely.  The most common injury location is the supraspinatus.  If the injury was caused by a sudden accident or occurrence, the tear injury may be considered an acute tear.  Otherwise, long-term wearing down of the tendon may classify it as a degenerative tear. 

Tip 1 to Rotator Cuff Recovery:  Track your progress

Each person's recovery can differ depending on the severity of the tear or a person's individual makeup, age, general health, etc.  So, take it day by day.  Track on paper (or computer) your daily progress on flexibility and shoulder movement. Your healthcare provider can suggest different movement methods that can be easy to measure and tracked.  Share this log with your doctors, so that they can modify their recommended treatment and therapy accordingly.

Tip 2 to Rotator Cuff Recovery:  Stick to the Treatment Plan

Whether treatment calls for invasive surgery, non-invasive surgery, or Physical Therapy, it is critically important to follow the treatment plans of your specialists. They are the experts, and have helped repair more injured rotator cuffs that any of us will injure.  Stick to the treatment plans, the exercises, the rehab, and their professional advice.  With that said, it's important to maintain an open dialog with your orthopedic specialist. Be proactive, and share your thoughts and concerns.  It's truly a team effort to get you back to a healthy state.

Tip 3 to Rotator Cuff Recovery:  Help the Process

Aside from following doctor's orders and complying to recommended treatment, here are a few other items to keep in mind to help in recovery:

• Adopt realistic expectations.  Recovery time can depend on many factors, including age and overall health of the patient.
• Avoid overuse or undue stress of the injured shoulder during the recovery period.
• Maintaining a healthy diet is always a good idea, and also aids in recovery time and effectiveness. 
• Avoid smoking and overuse of alcohol.
• Getting enough rest and deep sleep are critical to help healing the body.
• Keep a positive attitude, with the knowledge that "this too will pass".

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service, and is not intended as a substitute for medical advice.  Anyone seeking seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.