The Top 5 Most Common Injuries In The Summer
“Summer wear and tear” doesn’t have to be your normal.Can you believe we’re already halfway through the summer? As the summer continues, our team is receiving more treatment of sports-related injuries.
So this month, we’re talking about the top five most common summer sports-related injuries. We will also discuss ways you can prevent them and how you can use massage therapy to enhance your healing.
Top Five Most Common Summer Injuries
“If our bodies are not prepared for this increase in activity, we can become injured.”
Unlike winter where we want to hide inside with a blanket and cup of hot chocolate to escape the cold, most families find their activity dramatically increases during the summer months.
Kids are home from school, vacations are planned, and weekends are reserved for outdoor excursions like a trip to the Sandbanks Provincial Park, stopping by the Quinte West Pop Ups or going to the new parkour park in Belleville.
If our bodies are not prepared for this increase in activity, we can become injured.
The top five most common summer or sports-related injuries include:
Sprains and strains
Groin injuries
Knee injuries
Shin splints
Back injuries
Let’s talk about each one!
Sprains & Strains
There is a good chance you’ve experienced a sprain or strain before.
While different from each other, the terms strain and sprain describe the overstretching or tearing of soft tissues in and around your joints.
A joint sprain is the overstretching or tearing of ligament(s) while a joint strain is the overstretching or tearing of muscles or tendons.
This type of injury typically occurs during exercise, lifting heavy objects, overexerting yourself, or from prolonged repetitive motions.
Your back, wrists, thumbs, knees, and ankles are the joints most affected by strains and sprains.
Depending on the severity of the sprain or strain, individuals may need to tape the joint or support it with a brace until the tissue has had time to heal fully. Kinesiology Tape (KT) may be beneficial for this type of injury and should be applied by a Registered Massage Therapist (RMT), like Ronalyn, or a Physiotherapist.
Groin Injuries
Picture this: You’re running down the field and dribbling the soccer ball between your feet. You’re closing the distance, you’ve avoided your child’s attempts to stop you, and right as you swing your foot back to kick the ball….OUCH! A pain shoots up your inner thigh.
Groin injuries, also called groin strains, occur when you tear or overstretch the muscle in your groin.
With this type of injury, you may feel pain or tenderness on one or both sides of your groin. The pain may get worse when you squeeze your legs together. You may also have pain when you raise your knee on the injured side.
Groin injuries benefit from rest, ice (for the first three days), heat (once swelling is gone after the first two to three days), and reduced activity.
Knee Injuries
As we age, we’re more likely to have knee pain due to many factors.
Individuals may experience knee pain from wear and tear of daily activities, past or current sports activities, and past or current injuries. Injuries occur from falls, forceful twisting or high impact activities like jumping up and down in volleyball.
Common knee injuries include:
Sprained or strained knee ligaments and/or muscles
Torn cartilage
Tendonitis
Depending on the type and severity of the injury, individuals may need to tape the joint or support it with a brace until the joint and tissues have had time to heal fully. KT may be beneficial for this type of injury and should be applied by a RMT or a Physiotherapist.
Shin Splints
Oh, shin splints…They are a pain with every step!
Shin splints are a common sports-related injury and most often associated with running. The pain can be relieved with simple measures and they can be easily prevented with care.
This type of injury occurs when the muscles, tendons, and bones surrounding your tibia (the large bone between your knee and ankle) are inflamed. Individuals will feel pain along the inner part of the tibia, where the muscles attach to the bone.
Individuals may experience shin splints if they:
Have a sudden change in their activity level
Have changes in duration and intensity of their activity
Have flat feet or rigid arches
Do not have proper or good condition footwear
Shin splint symptoms can be improved by:
Taking rest from the activity that caused the pain
Use ice packs (Note: do not apply ice directly to the skin)
Stretching the lower leg muscles
Wearing supportive shoes
KT may be beneficial for this type of injury and should be applied by a RMT, like Ronalyn, or a Physiotherapist.
Back Injuries
Pushing, pulling, lifting, and twisting…Your back is involved in it all!
It is estimated that five to 10 percent of all athletic injuries are related to the lower spine and back.
Back injuries can cause major disruptions in a person’s life, but the pain and symptoms are often minimized for “overusing” it.
Overuse Bulging disc
Herniated disc
Sciatica
Pinched nerve
Arthritis pain
Trauma such as a fall
Treatment for back pain can include:
Over the counter medication
Physical therapy
Stretching
Mobility exercises Ice or heat, depending on the injury
Exercise to reduce the pressure and strain on the back muscles
KT may be beneficial depending on the type of injury and should be applied by a RMT, like Ronalyn, or a Physiotherapist.
How To Prevent Injuries
Dealing with an injury is never fun, especially when it stops you from participating in fun summer activities with your family and friends. It’s important to take steps to be proactive and prevent injuries before they happen.
Exercise
Individuals can reduce their risk of injury and prevent them from happening by strengthening their muscles. Individuals should create a fitness schedule that targets all areas of the body and incorporates cardiovascular and flexibility training.
Stretching
When your body has a wide range of motion, it can adapt to movements easier and reduce the period of time required to heal after an injury. Individuals should incorporate mobility training and exercises into their fitness routine.
Taking Time To Recover
We know it sounds simple, but this step is the most important one. You need to let your body heal! It’s tempting to want to jump back into your sport, but you could be risking further injury. Speak to a healthcare practitioner to find out what treatment is the best for your injury and body.
Using Massage Therapy To Elevate Your Healing
You don’t have to tolerate pain!
Massage therapy can be used as a treatment to improve an injury once it occurs by reducing inflammation, improving mobility, and lowering pain. Massage therapy can also be used to enhance the tissue after an injury by relieving muscle tension, promoting blood circulation, increasing flexibility, and restoring strength.
Our in-house RMT, Ronalyn, loves working with clients to heal from and prevent injuries. Her main goals are to reduce pain, improve mobility, and help clients become more aware of their body and body mechanics.
Ronalyn is experienced in trigger point therapy, deep tissue, cupping therapy, neurokinetic therapy, remedial exercise, and kinesiology taping. She also offers prenatal massages.
If you have any questions, please email info@fearlesswc.com or give us a call at the centre at 343-261-3327.
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