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According to NHS Direct, not warming up properly, not using equipment correctly and not taking the proper safety precautions most commonly cause sports injuries.Professional and competitive athletes are said to be particularly at risk of injury due to the intense nature of their training and the overuse of specific muscles.
Children are also more at risk of injury as they are still developing physically. The female shape in particular changes significantly during puberty (between age 10 and 16) - as the hips widen, exercise can put pressure on different parts of the legs and feet, leading to injury.
The repetitive and aggressive movements used in many sports can result in different types of injuries to different parts of the body.
Athletics injuries
Runners are at risk of various muscle strains, particularly to the legs, lower back and lower half of the body.Ankle and ligament damage is also common, as well as Achilles tendon rupture and calf tendon tears.
The sudden movement and intense power required by throwers can lead to injuries to the upper body limbs, usually the shoulder, elbows and wrists.
Jumping events can lead to stress injuries to the lower limbs and spine. Professional or competitive athletes who participate in jumping events are at risk of overuse injuries to the tendons and ligaments of the knees and Achilles.
Cricket injuries
Head injuries are most common in cricket, due to fast bowling techniques, more so in professional and competitive cricket. Bowlers are at greater risk of back and spine injuries including muscle strains and stress fractures. Knee ligament and cartilage damage is also a possibility.
Football injuries
As football is increasingly becoming a contact sport, fractures, cuts and bruises are common. Other injuries include boot stud injuries, damage to knee cartilage through repeated twisting actions, and ankle sprains.
Gymnastics injuries
Gymnasts can develop serious injuries if training is not properly supervised and safety equipment not used. Because the body is often contorted into new shapes, training is particularly associated with picking up injuries. Spinal injuries are the biggest risk to gymnasts.High impact landings from substantial heights can cause these spinal injuries, as can repeated hypertension (back bends). This can lead to serious conditions such as spondylolysis and spondylolisthesis (damage to the vertebrae of the back), which need surgical treatment.
Racquet sports injuries
Racquet sports include badminton, tennis and squash. Injuries during racquet sports are often caused by players falling onto hard surfaces, and include cuts, bruising and fractures. Eye injuries are a specific risk, especially from racquet sports such as squash where the ball travels at high speed. Lower and upper body muscle strains are a risk, particularly for professional or competitive players.
Prevention
It is difficult for professional and competitive athletes to prevent sports injuries all the time, because of their intense and frequent training. But for most other people, sports injuries are usually a result of accidents that could have been prevented .
Warm up. The most important way to prevent sports injuries is to make sure that you have completed a good warm-up session before taking part in a sports activity. Warming-up involves exercising muscles for a few minutes at a relaxed pace. Start with some gentle exercise such as walking or slow jogging, followed by some gentle stretches. This will increase blood flow to your muscles and make them more flexible, reducing the risk of muscle strains.
Dont over-do it. Try not to over-do it at first. If you have not had much exercise for a long time, strenuous activity could be more harmful than beneficial. Be realistic and honest with yourself about what you can achieve, you will soon be able to increase your activity as you become fitter. See your GP first if you are starting a new fitness plan and have not recently exercised.
Avoid dehydration. Drink plenty of water, especially when the weather is warm or when you are participating in sports that require endurance. Dehydration can reduce your physical and mental fitness.
Use the right technique. Using the proper technique can reduce the risk of overuse injuries such as tendonitis and stress fractures. If you are exercising in a gym or leisure centre there will be experts you can ask for guidance.
Use the proper equipment. Protective equipment is essential in some sports, particularly activities that involve person-to-person contact. Cricket boxes, shin pads, and gloves are all examples of equipment that should be worn to prevent injury.Appropriate footwear that provides support and protection for your feet is also essential. Protective headwear is particularly important.Head guards and helmets protect the skull and the brain from injuries caused by knocks to the head and greatly reduces the risk of serious head injuries.
Cool down.When you have finished exercising make sure you take time to cool down properly with 5-10 minutes of jogging or walking.A gentle cool down will help with the removal of waste products from the muscles you have used and their replacement with nutrients and oxygen. This should leave you with less muscle stiffness and soreness after your exercise.
