“Mens sana in corpore sano” or in translation, “a healthy mind in a healthy body,” was clear even to the ancient Romans. Sports and recreation have numerous health benefits – they help maintain optimal body weight, reduce the risk of chronic diseases and heart conditions, strengthen bones and muscles, and improve the ability to perform daily activities, as well as enhance mental well-being.
However, exercise and sports often lead to injuries. Sports injuries, which include injuries to bones, muscles, tendons, ligaments, and other structures, are common in sports, both in professional athletes and recreational athletes. Proper and timely treatment of sports injuries is crucial for faster recovery and re-return to training.
Although injuries sometimes occur during sports or exercise, most physical activities are safe for almost everyone, and the health benefits far outweigh the risks.
Many minor injuries can be treated at home with bed rest, ice packs, compresses, and over-the-counter painkillers.
Pulse Go Center – professional treatment of sports injuries in the shortest possible time
Injuries such as fractures, dislocations and concussions require medical treatment that involves rest, immobilization, physical therapy, and surgery.
Other injuries accompanied by pain, swelling, bruising, or the inability to move the injured body part require examination and, if necessary, medical intervention.
Puls Dedinje Center was established to provide prompt care for individuals with sports injuries, starting from examination and diagnosis using state-of-the-art equipment to treatment, whether surgical or medication based.
We bring together a team of renowned experts in sports medicine and surgery who have extensive experience in the management of emergency trauma and the treatment of chronic injuries.
What are sports injuries?
The term “sports injuries” refers to the types of injuries that occur most often during sports or recreational exercise, mainly on the musculoskeletal system. The musculoskeletal system includes muscles, tendons, ligaments, bones, and other connective tissues that provide stability to the body and enable movement.
The impact of sports injuries on overall health and well-being
Injuries can have a profound impact on the overall health and well-being of athletes and recreational enthusiasts. In addition to the immediate physical limitations they impose, they also put individuals at risk of developing anxiety and depression.
Types of sports injuries
Sports injuries are divided into two main categories – acute and chronic injuries.
Acute injuries
They happen suddenly, for example when a person experiences an accident, falls, gets hit or twists a joint. Acute injuries can also result from accidents or overloading of a specific body part (such as a joint or tendon). Improvement within 72 hours often leads to complete recovery, but a longer period of rehabilitation may be required for the injured muscles to regain full function.
Chronic injuries
These injuries usually develop over time due to overuse of a specific body part (e.g., knees, ankle). They gradually develop and worsen over time.
Examples of acute injuries include sprains and dislocations, while some common chronic injuries include tendonitis (inflammation of tendons) and stress fractures (fractures that result from repeated mechanical stress on specific parts of the bone).
Who is at risk of sports injuries?
All people are at risk of injury regardless of gender, age and physical condition. The following individuals are prone to getting injured:
- Professional athletes
- Recreational athletes
- Children and teenagers
- Fitness enthusiasts
The most frequently injured body parts
Knee injuries
Runner’s knee
It is also called jumping knee syndrome. It causes pain or sensitivity near or under the kneecap on the front of the knee. This sports injury commonly occurs in athletes but also affects people who are active in other ways, such as hiking or cycling.
Knee fracture
Fractures can occur in any bone around the knee, but most often in the kneecap, which is usually the result of a fall or direct impact to the knee.
Knee dislocation
A significant impact to the knee can cause the kneecap to be pulled out of the groove in the femur, resulting in the dislocation of the kneecap.
Ligament sprain
When the knee is hyperextended or twisted, the ligaments within it can tear. Anterior cruciate ligament (ACL) injuries are particularly common in athletes.
Meniscus rupture
The meniscal cartilage serves as a shock absorber in the knee. Awkward twisting or rotation can cause a tear. They often occur when the knee is subjected to a sprain or complete ligament tear.
Tendon cracking
More common in middle-aged individuals engaged in sports involving running and jumping. They often occur due to forceful landings and sometimes awkward jumping.
Elbows
Tennis elbow (lateral epicondylitis)
When playing tennis or other racquet sports, repetitive motions of the wrist and arm can lead to the development of tendon inflammation in the elbow, causing pain on the outer side of the elbow.
Golfer’s elbow (medial epicondylitis)
This is a form of tendinitis that causes pain in the inner part of the elbow. The pain can spread to the forearm and wrist. It is mainly developed by golfers and others who constantly use their ellbows or tighten their fingers.
Tendon, ligament, and/or bone injury in the elbow
It is most common in young pitchers, but any young athlete who throws repeatedly can get it. Pain occurs in the inner side of the elbow.
Joint injuries
Ankle Sprains
You can sprain your ankle when you twist or turn your ankle in an awkward way, stretching or tearing the ligaments in the joint. It can happen when you land awkwardly or pivot, walk on uneven surfaces, or due to someone else’s actions. People involved in sports with a lot of pivoting, such as volleyball and basketball, are at risk of ankle sprains.
Achilles Tendon Injury
It results from stretching, tearing, or irritation of the tendon that connects the calf muscles to the back of the heel. Individuals with this sports injury usually experience pain and stiffness in the back of the heel, particularly in the morning. Achilles tendonitis is typically a chronic condition caused by overuse, but severe cases may require surgery.
Shoulder injuries
Rotator Cuff Injury
These are the most common shoulder injuries. The rotator cuff is a group of four muscles and tendons that stabilize the shoulder joint. Rotator cuff injuries occur when the tendons or bursae near the joint become inflamed due to overuse or sudden injury. These injuries are common in tennis players and swimmers.
A painful condition caused by rubbing or pressing on the tendon, a nerve that is caused by adjacent structures
This occurs when the top of the shoulder blade puts pressure on the soft tissues beneath it when the arm is raised.
Tendinitis and Bursitis
These conditions can develop, limiting movement and causing pain. Overhead repetitive motions, such as those used by swimmers, increase the risk of injury.
Shoulder Instability
Shoulder instability occurs when the round end of the upper arm bone is forced out of the shallow socket, either partially or completely. When the tendons, ligaments, and muscles of the shoulder are stretched or torn, the shoulder becomes “loose,” and dislocations can occur repeatedly.
Arms and Hands
Arms and hands are also susceptible to fractures and injuries. Among the most common injuries are hand fractures (phalangeal, metacarpal), wrist fractures, elbow fractures, torn or severed tendons (biceps, triceps, hand, wrist, finger, and thumb tendons).
There are also joint injuries, ligament injuries, and sprained wrists, finger injuries, and nerve injuries (carpal tunnel syndrome, cubital tunnel syndrome, nerve injuries).
Hips and Thighs
Sports injuries to the hip include hip fractures, hip bursitis (inflammation of the fluid-filled sacs called bursae located inside the joints, often caused by excessive friction), and snapping hip syndrome (caused by repetitive movements). Thigh injury occur due to strain or overuse of the muscles in that part of the leg.
Groin strain
Quick side-to-side movements can strain the muscles on the inner side of the thigh and lead to a groin strain. People involved in sports such as hockey, soccer, football, and baseball are at a higher risk of this injury.
Hamstring strain
Three muscles extend along the back of the thigh and form the hamstring tendon. Activities that involve a lot of running, jumping, and sudden movements and stops can put you at risk of this injury.
Shin splints
Pain caused by inflammation of the muscles, tendons, and bone tissue along the inner length of the shin (tibia), the large bone in the front part of the lower leg. The pain is usually on the inner side of the shin.
Most common sports injuries
Injuries to the musculoskeletal system that are common in athletes include fractures, dislocations, sprains, sprains, tendinitis, or bursitis.
Sprains and Strains
Sprains are stretches or tears of ligaments, the connective tissue that connects one bone to another. Sprains are caused by trauma such as a fall or a force that displaces the joint. Sprains can range from first-degree (mild stretching of the ligament) to third-degree (complete tear). The body parts most susceptible to sprains are ankles, knees, and wrists.
Strains occur when muscles or tendons are twisted, pulled, or torn. Similar to sprains, strains can range from mild stretching to partial or complete muscle or tendon tears. This is most common in muscles or tendons between two joints.
Sprains and Strains
Acute fractures
A fall, car accident or impact can cause a fracture, and weight depends on the force that caused the breakage. The bone can crack, pierce through muscles and skin (open fracture), or be shattered. Injuries that penetrate the skin and reach the bone, known as compound fractures, are particularly serious because there is an increased risk of infection. Most acute fractures are considered emergencies.
Stress fractures
They mostly occur in weight-bearing bones of the lower extremities, such as the femur, tibia, and foot bones. They are common in sports that involve repetitive motions, primarily in running or jumping sports such as gymnastics, tennis, basketball, or athletics.
Growth plate fractures
The growth plate is an area of cartilage near the ends of long bones that allows bones to lengthen until children reach their full height. Growth plates are particularly prone to injuries until they turn into bone, which typically happens when a child reaches 20 years old. Growth plate fractures can result from a single traumatic event, such as a fall or car accident.
Dislocations
Contact sports such as football and basketball, as well as sports involving significant stretching or falling, account for the majority of dislocations. A dislocated joint usually requires immediate medical treatment, but sometimes the bones realign on their own. Dislocation is a painful injury and most commonly occurs in the shoulders, elbows, fingers, knees, or patella.
Inflammation of the tendons (Tendinitis or Tendonitis)
Inflammation of the tendon, a flexible band of fibrous tissue that connects muscles to bones. It often affects the shoulder, elbow, wrist, hip, knee, or ankle. Tendonitis can be caused by sudden injury, but it is usually the result of performing the same motion repeatedly. People such as carpenters, gardeners, musicians, and certain types of athletes like golfers and tennis players are at a higher risk of tendonitis.
Bursitis
Inflammation of the bursa, small fluid-filled sacs that act as cushions between bones and other moving parts such as muscles, tendons, or skin. Bursitis can be caused by a blow or fall. It can also result from repeating the same motion many times, such as throwing a ball, or prolonged pressure, such as kneeling on a hard surface or leaning on elbows. It typically affects the shoulders, elbows, hips, or knees.
Concussions
A concussion is a brain injury caused by a blow or blow to the head and is common in sports.
Symptoms of sports injuries
The symptoms of a sports injury depend on the type of injury you have. The type of injury you are most vulnerable to depends on the type of activity you participate in, your age and gender.
The cause of an acute sports injury is overloading, meaning that the force of impact is greater than the body part can withstand, while a chronic injury is usually the result of repeating the same motion over and over again. Sometimes, overuse injuries can damage tissues and joints, increasing the risk of developing a new acute injury.
Symptoms of an acute injury include:
- Sudden, severe pain
- Extreme swelling or bruising
- Inability to lean on the leg, knee, ankle or foot
- Inability to move the joint normally
- Instability of the injured extremity
- Dislocation, with the bone or joint visibly out of place
- Hip clicking or joint popping
- Skin warm to the touch
- Numbness or weakness
Symptoms of a chronic injury include:
- Pain during play or exercise
- Swelling and dull pain after activity
Causes of sports injuries
Sports injuries have many causes, such as:
- Accidents, such as a fall
- Insufficient warm-up or stretching
- Lack of adequate sports equipment
- Sudden initiation of an exercise program or a significant increase in physical activity that the body is not accustomed to
- Poor technique
- Exaggeration – whether you train too often or too long
- Rapid change in the intensity of physical activity
- Previous injury
- Taking certain medications, which are associated with tendinitis and tendon rupture
The treatment of a sports injury depends on its type and severity, but milder injuries can usually be treated at home with rest, applying ice packs, using compression bandages, and elevating the injured body part (above the level of the heart).
For more serious injuries, you will need to visit a doctor. In some cases, surgery may be necessary. A rehabilitation program that includes exercises and other forms of therapy is typically recommended before resuming the sport or activity that caused the injury.
Diagnosis of sports injuries and tests
Physical examination – To diagnose a sports injury, the doctor will need to examine the patient. They will ask questions about what happened and what symptoms are present. They will also inspect the injured area and, if possible, test its range of motion.
Diagnostic imaging – Depending on the type and severity of the injury, your doctor may also recommend imaging tests. An X-ray, CT scanner or MRI can provide accurate images of damaged structures. These images will help the doctor to understand, diagnose and treat a specific injury.
Functional tests and assessments
After the injury has healed, a rehabilitation program may be necessary before returning to activities. A physical therapist or physiatrist will create a plan aimed at restoring strength and range of motion in the injured body part and alleviating any residual pain. Most rehabilitation plans involve exercises that can be done at home in addition to those performed with the therapist. The physical therapist may also treat the injured area with various types of therapies such as massage, ultrasound, or hydrotherapy. The rehabilitation program will facilitate a return to the previous level of activity and reduce the risk of re-injury.
Management and treatment of sports injuries
The treatment of sports injuries varies greatly depending on the type and severity. Many sports injuries heal in a few days or weeks with rest and treatment at home which includes: Bed rest, ice compression, compression, and elevation (lifting of the extremities). However, for more serious injuries, treatment may involve measures such as:
- Immobilization with cast, splint, or brace
- Injections to reduce swelling and pain
- Prescription of anti-inflammatory medications
- Surgery for fractures or ligaments, tendons, or cartilage
- Physical therapy for the treatment and strengthening of injured parts of the body
Prevention of sports injuries
There are many ways you can help prevent sports injuries.
- Choose sports and activities that are less risky (for example, avoid sports involving collisions and fighting).
- Don’t do the same sports or activities throughout the year. This is especially important for children.
- The body needs a combination of cardiovascular (aerobic) exercises, strength training with weights or resistance and flexibility.
- Drink plenty of water before, during and after any exercise.
- Learn the right exercise technique and use it all the time.
- Listen to your body and don’t force yourself. Rest when you get tired.
- Stop any activity that doesn’t suit you.
- Start slowly and gradually increase intensity. For example, start walking and move on to running before entering the race.
- Stretch before and after each workout. Warm up before and cool down after.
- Wear appropriate footwear and safety equipment and make sure they are always in good condition.
- After training, rest and recover.
Prognosis/Perspective
Factors that influence recovery (severity, age, general health)
Recovery from sports injuries takes time, depending on the location of the injury and the extent of damage to the skin, joints, tendons, muscles, or bones.
Most sports injuries are minor and are treated in a few days or weeks with rest and simple recovery strategies. Other injuries, such as bone fractures, tendon ruptures and concussions, require medical intervention and may take several months to heal. Recovery also depends on a person’s age and overall health.
Fortunately, athletes tend to recover faster simply because they are in better physical shape and more likely to invest time in rehabilitation. Moreover, better cardiovascular health allows for improved blood supply, speeding up wound healing.
Expected recovery time for different sports injuries
On average, minor injuries can usually heal in 6 to 12 weeks, while more severe injuries may take up to 12 months to fully recover.
Living with sports injuries
When an athlete is recovering from a sports injury that prevents them from participating in training and games, proper nutrition becomes more important than ever. A well-balanced diet during the recovery period can accelerate healing and facilitate a return to the game, while excessive indulgence in unhealthy food choices can actually prolong the recovery process.
Don’t restrict carbohydrates, but opt for whole grain sources, consume plenty of fruits and vegetables, and increase protein intake by 10 percent. Focus on consuming good sources of fats, including nuts and seeds, avocado, olive oil, and fatty fish such as salmon or tuna, which are rich in omega-3 fatty acids.
Psychological reactions after an injury can involve negative emotions, mood disturbances, fear of reinjury, failure-based depression, reduced self-confidence, and restlessness. These psychological reactions can impact the mental health and recovery of the athlete. Therefore, it is important to accept the assistance and support of psychologists and the surrounding environment if someone experiences these symptoms.
Tips for a safe return to sports activities
Most minor sports injuries can be managed within a few days using the RICE method, allowing for a return to sports activities:
Rest: Avoid using the injured area for several days. If you have injured the lower body, consider using crutches to avoid putting weight on the injured area.
Ice: Apply ice or cold packs to the injured area to reduce pain and swelling (for example, 15 to 20 minutes every four hours).
Compression: Wrap the injured area with an elastic bandage to provide support and reduce swelling. Make sure it is tight, but not so tight that it hurts or interrupts blood circulation.
Elevate the injured body part, if possible, above the level of the heart, to rest and reduce swelling. Use a pillow or something similar to keep the injury elevated above the heart.
You may also consider taking non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen.
As you start to feel better, slowly return to sports and other activities. Make sure you can move the area without pain or stiffness. This will help you not to get hurt again or make the injury worse.
When to seek additional medical help
While many sports injuries can be treated at home, you should seek medical help if:
- Pain significantly impairs movement and does not improve over time.
- There is severe swelling that does not gradually decrease.
- There are visible large bruises or bleeding.
- Inability to use an injured part of the body.
- Obvious deformity, such as a limb bending in the wrong direction.
