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Home » Tips and Tricks to Prevent Sports-Related Injuries

Tips and Tricks to Prevent Sports-Related Injuries

9 Steps to Help You Stay Pain Free

From organized sports to pickup games to solo workouts to group runs, the warmer spring weather coaxes more people here in the Northeast off their couches and out into the sunshine. And while that’s one of the best ways to develop an active, healthy lifestyle, it can also make you more vulnerable to injuries.

Whether you’re a beginner or a veteran, it’s important to start out any new training or exercise program slowly. It’s also essential to know your limits and to take steps to avoid injuries. However, when you need quality sports medicine in Glen Rock, NJ, and beyond, you can count on the elite team of experts at Kayal Orthopaedic Center. We are proud of our reputation as an award-winning team of experts specializing in sports-related conditions and injuries. We can provide you with valuable advice to help prevent serious injury. But when injuries occur, you can rest assured we have the training, skills and experience to properly diagnose and treat you.

Here are just some of the more common sports injuries:

– Ankle sprains and strains
– Injured muscles, tendons and ligaments
– Repetitive motion injuries
– Rotator cuff tears
– Golfer’s elbow
– Tennis elbow
– Runner’s knee
– Meniscus tears
– Wrist sprains and strains
– ACL, LCL and MCL tears
– Achilles tendon tears and ruptures

Follow these important tips to help you avoid getting hurt when you exercise:

  1. Plan: Do some pre-season conditioning for your sport or activity.
  2. Stretch: One of the best ways to prepare for exercise is to stretch. You should stretch each major muscle group in the back, arms and legs for about 30 seconds each, creating a total stretching routine of at least 5 minutes.
  3. Warm Up: Sometimes, stretching is adequate to warm up. But when you’re preparing for more vigorous exercise, you should do more, such as jogging or taking a few practice throws or swings.
  4. Hydrate: Dehydration occurs when the amount of water and other body fluids leaving your body is greater than the amount you take in, which can be extremely harmful to your health. Since you lose a lot of fluid during exercise, it’s important to stay hydrated to avoid muscle cramping and more serious health problems.
  5. Be Consistent: Use good form and technique.
  6. Be Cautious: Tape or strap vulnerable joints, if necessary.
  7. Be Smart: To avoid strains and tears caused by overuse or inadequate preparation, make sure to build muscle strength.
  8. Be Safe: Make sure to wear shoes that fit properly and provide adequate support. In addition, use any recommended safety gear, including helmets, mouth guards and pads.
  9. Be Thorough: Cool down afterward with gentle, sustained stretches.

Sometimes, no matter how careful you are, it’s impossible to avoid injuries. Pain is one of the first signals from your body that something is wrong. That’s why it’s so important to listen to the messages your body sends you. As your injury worsens, your pain will increase or occur earlier in your exercise routine.

Symptoms will vary, depending on the type and severity of the injury, but common symptoms include:

– Pain
– Swelling
– Redness
– Stiffness
– Bruising

To identify the type and severity of your sports injury, our team will provide the following:

– Thorough physical exam
– Range-of-motion tests
– X-rays
– Magnetic Resonance Imaging
– Possible diagnostic arthroscopy

Then, the experts at Kayal Orthopaedic Center will create the best treatment and rehabilitation plan for you. There are numerous treatment options for sports injuries, depending upon the patient’s age, activity level, general health and injury type. Nonsurgical treatments include rest, anti-inflammatory medication, physical therapy and steroid injections. If surgery is required, our surgeons may perform minimally invasive, arthroscopic procedures to limit post-operative pain and scar tissue buildup.

It’s important to address an injury early so that you heal properly and return to your favorite activities as quickly as possible. Whether you’ve torn your ACL, are experiencing foot pain while running or are in search of advice to prepare for your next event, you deserve specialized treatment.

From physical therapy to surgical solutions such as a joint replacement in Franklin Lakes, NJ, and beyond, Kayal Orthopaedic Center specializes in sports medicine and can handle all of your injuries, questions and concerns.