The weather is nice and everyone is ready to get back outdoors! The specialists at Lederman Kwartowitz Center for Orthopedics & Sports Medicine are well-versed in treating sports injuries, however, we would prefer that you stay healthy and injury-free. Here are a few tips from the Ironman-Athlete himself, Dr. Mark Kwartowitz, to stay injury free this spring:
The Most Common Sports Injuries:
Before we get to the tips on staying injury-free, let’s take a look at some of the most common sports-related injuries that we see:
- Ankle Strains & Sprains
- Tendinitis of the Shoulder and Ankle
- Shin Splints
- Overuse injuries, such as Tennis and Golf Elbow
- Fractures
- Knee Strains and Sprains, including ACL and Meniscus tears
- Back and Neck Pain
- Hip Injuries, especially tearing of the labrum or soft tissue around the hip joint
Prevention:
Recovering from an injury means not getting to participate in the activities that you love. We cannot promise that the following tips will mean you won’t injure yourself, but your risk of injury will certainly be lower!
Ramp Up Slowly & Carefully
Like many people, you may lose a bit of fitness over the long Michigan winters. If you try to get back out and perform at a higher level than your current fitness allows, your risk of injury is significantly higher. Make your first few workouts easier than you think they should be and increase your strength and stamina over time.
Warm Up & Cool Down
Warming up and cooling down is important, but often gets skipped. Take a few minutes to get your body ready for exercise and a few more to stretch and cool down.
Cross Train
If you love to run, you may be tempted to run for every work out. However, when you only train in one sport/activity, it is easy to develop muscle imbalance and can lead to injury. You’re also more likely to develop overuse injuries. Try to find a balance between cardiovascular work, like running, cycling or swimming; strengthening exercises such as weightlighting or bodyweight exercises (ie: pushups); and flexibility training, such as yoga or tai chi. Varying your activities and training gives you a better chance of avoiding injury.
Take Rest Days
Recovery is important. Make sure you take a rest day at least once a week – your muscles need time to recover.
If you have questions about returning to your favorite activities safely, or you are suffering from a sports-related injury, schedule an appointment online or by calling (248) 669-2000. Our team of board-certified and fellowship-trained orthopedic surgeons are here to help you get back to the activities you love!
