1. Sprained Ankle
Since almost everyone has sprained an ankle at least once in their life, we don’t attach too much importance to it. If we stumble and stretch or tear the ligaments surrounding the joint, we will have a sprain. Moreover, if we don’t treat it correctly, the injury can have lifelong consequences, altering the shape and frequency of our movements.
How to prevent an ankle sprain?
Do exercises that help you gain strength and stability in your ankles. For example, lean on one foot on an unstable plane (a platform on top of a ball), walk on tiptoe, walk on your heels, walk with the edges of your foot (inside and outside), lean on one foot, bend over and touch a few marks on the floor, walk on a narrow board.
2. Pulled/Strained Ligament
It’s usually the most common injury in football; it used to be very difficult to treat, but it has come a long way in this injury, and it heals with much less pain, although it does take about six months to a year.
The cruciate ligaments are each of the two strings that connect the femur bone to the tibia bone, deep in the knee joint. Its function is to give stability to the knee, preventing the leg from moving forward or backward. The pain disappears in days or weeks, but if left untreated, it will eventually cause pain and tears in the meniscus or cartilage.
How to prevent cruciate ligament injury?
With a good warm-up, which is essential and necessary before starting any activity. Continuous running, zigzagging, reversing, to activate the stabilizing muscles of the joints. The most important thing about this type of injury is to strengthen the quadriceps through weight or exercise. Other movements that help to warm the area and avoid possible injuries are jumping with two feet bending the knees forward, backward and sideways, doing jumping jacks.
Inflammation of a tendon usually due to a blow or excessive strain is a common injury, commonly referred to as “tennis elbow” or “golfer’s elbow. Tendonitis is usually caused by an overload that exceeds the strength limits of the tendon. There are multiple treatments to alleviate the injury, from immobilization or rest to strengthen the affected area.
How to prevent tendinitis?
It is vital before exercising to warm up the part you will use the most; in this way, you will favor the blood supply by increasing the temperature and making the tendons more elastic. Use heat before exercise and cold after the workout to mitigate swelling. If you feel discomfort, it is also a good idea to use anti-inflammatory drugs.
4. Labrum Injuries
It is the most common injury among basketball players. The glenoid labrum is a cartilage ring that lines the base of the shoulder joint. A labral tear occurs when part of this ring breaks. Cracks can lead to shoulder pain, an unstable shoulder joint, and in severe cases, a dislocated shoulder.
How to prevent labrum injury?
Perform a general warm-up of the upper body (rowing machine, elliptical arm-jumping, rope-jumping, etc.). The first 2 or 3 series of a weight training exercise for the shoulder will be with light weights. The repetitions should be done at a moderate and controlled speed throughout the whole course to avoid injuries.