{"id":6904,"date":"2022-05-18T16:12:25","date_gmt":"2022-05-18T16:12:25","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/types-of-sports-injuries-causes-and-advice\/"},"modified":"2022-05-18T16:12:25","modified_gmt":"2022-05-18T16:12:25","slug":"types-of-sports-injuries-causes-and-advice","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/types-of-sports-injuries-causes-and-advice\/","title":{"rendered":"Types of Sports Injuries: Causes and Advice"},"content":{"rendered":"<p> <br \/>\n<br \/><\/p>\n<p><em><span style=\"font-weight: 400;\">Low side plank twists are a rotator cuff workout that strengthen shoulder stabilizer muscles.<\/span><\/em><\/p>\n<p><iframe title=\"adidas Training: Lunge Twists\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/-5OIvCCFdXk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span>&lt;span data-mce-type=\u201dbookmark\u201d style=\u201ddisplay: inline-block; width: 0px; overflow: hidden; line-height: 0;\u201d class=\u201dmce_SELRES_start\u201d&gt; &lt;\/span&gt;<\/iframe><\/p>\n<div>\n<h3><span id=\"5_Tennis_Elbow_and_Golfers_Elbow\"><span style=\"font-weight: 400;\">5. Tennis Elbow and Golfer\u2019s Elbow<\/span><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><strong>Cause: <\/strong><span style=\"font-weight: 400;\">Tennis elbow and golfer\u2019s elbow do not just affect tennis players and golfers. Any athlete or professional who uses their forearm muscles repeatedly and regularly can suffer. Both are a result of tiny tears in the muscle caused by inflammation of the tissues around the elbow. Tennis elbow pain is felt on the outside of the elbow. Golfer\u2019s elbow creates pain on the inside of the elbow.<\/span><\/li>\n<li aria-level=\"1\"><strong>Prevention: <\/strong><span style=\"font-weight: 400;\">Surprisingly, lack of mobility in the wrist and shoulder are often culprits of elbow pain. Include <\/span><span style=\"font-weight: 400;\">wrist<\/span><span style=\"font-weight: 400;\"> and <\/span><span style=\"font-weight: 400;\">shoulder warm-ups<\/span><span style=\"font-weight: 400;\">, activation, and mobilization exercises in your normal workouts. Consider doing them before any activity that requires repetitive arm movements, like gardening or typing on a laptop.<\/span><\/li>\n<li aria-level=\"1\"><strong>Treatment: <\/strong><span style=\"font-weight: 400;\">An injured elbow can get better with time and rest. Cold compresses during moments of pain help reduce inflammation as does a diet of <\/span><span style=\"font-weight: 400;\">anti-inflammatory foods<\/span><span style=\"font-weight: 400;\">. A physical therapist may also provide wrist, elbow, and shoulder exercises. In very bad cases, surgery may be required <\/span>to remove damaged tissues.<sup>(6)\u00a0<\/sup><\/li>\n<\/ul>\n<p><iframe title=\"adidas Training: Shoulder Cross Stretch\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/if36PWMikdQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span>&lt;span data-mce-type=\u201dbookmark\u201d style=\u201ddisplay: inline-block; width: 0px; overflow: hidden; line-height: 0;\u201d class=\u201dmce_SELRES_start\u201d&gt; &lt;\/span&gt;<\/iframe><\/p>\n<p><em><span style=\"font-weight: 400;\">Caption: Stretching the shoulders and wrists before a workout can help with elbow pain.<\/span><\/em><\/p>\n<h3><span id=\"6_Groin_Strain_and_Sports_Hernia\"><span style=\"font-weight: 400;\">\u00a06. Groin Strain and Sports Hernia<\/span><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><strong>Cause: <\/strong><span style=\"font-weight: 400;\">Sports hernias are clinically named athletic pubalgia. These and general groin strains are most common to athletes who change direction quickly, tennis players. Sports that require frequent twisting and bending (like rowing) can also cause groin strains. These injuries are more typically related to overuse. But, any biomechanical pattern could cause these injuries. For instance, many people have one leg that\u2019s longer than the other. These kinds of muscle imbalances can cause problems throughout the kinetic chain that put pressure on the groin during movement. Long-distance runners, women with relative <\/span><span style=\"font-weight: 400;\">osteoporosis<\/span><span style=\"font-weight: 400;\">, and anyone with nutritional and hormonal imbalances are also susceptible to groin injuries.<\/span><\/li>\n<li aria-level=\"1\"><strong>Prevention: <\/strong><span style=\"font-weight: 400;\">The best way to prevent any injury around the pelvis is with <\/span><span style=\"font-weight: 400;\">hip stretching and stability exercises<\/span><span style=\"font-weight: 400;\">. Lower and deep core work are very beneficial. Getting to <\/span><span style=\"font-weight: 400;\">know your own muscle imbalances<\/span><span style=\"font-weight: 400;\"> is important. Then, you can train in such a way as to strengthen opposing muscles and <\/span><span style=\"font-weight: 400;\">correct postural imbalances<\/span><span style=\"font-weight: 400;\">. Because having strong bones is a big precursor to a healthy pelvis, <\/span><span style=\"font-weight: 400;\">proper sports nutrition<\/span><span style=\"font-weight: 400;\"> is key (i.e., enough calories, enough macronutrients, and enough micronutrients). Finally, changes in the training surface or shoes can cause groin strain. Start with shorter workouts when venturing out onto new terrain or wearing new shoes.<\/span><\/li>\n<li aria-level=\"1\"><strong>Treatment: <\/strong><span style=\"font-weight: 400;\">Generally speaking, it\u2019s best to avoid intense physical movements until the pain subsides.<\/span> <span style=\"font-weight: 400;\">Because issues in the groin and pelvis are so difficult to diagnose, most cases require sports physiotherapy.\u00a0 The sports physician will determine the rehabilitation plan based on the location of the tear. Some types of injury require rest, while others require more aggressive movement therapy. In the worst case scenario, surgery may b<\/span>e required.<sup>(7, 8, 9)\u00a0<\/sup><\/li>\n<\/ul>\n<p><iframe title=\"adidas Training: Single Leg Bridge\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/rWBIs6L9QKc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span>&lt;span data-mce-type=\u201dbookmark\u201d style=\u201ddisplay: inline-block; width: 0px; overflow: hidden; line-height: 0;\u201d class=\u201dmce_SELRES_start\u201d&gt; &lt;\/span&gt;<\/iframe><\/p>\n<p><em><span style=\"font-weight: 400;\">Single leg bridges are a great way to strengthen the muscles of the pelvis and low back.<\/span><\/em><\/p>\n<h3><span id=\"7_Hamstring_injury\"><span style=\"font-weight: 400;\">7. Hamstring injury<\/span><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><strong>Cause: <\/strong><span style=\"font-weight: 400;\">Hamstring tears and pulled hamstrings most often occur when one pushes off the ground to walk, run, or climb. For folks with very weak or tight hamstrings, this injury can even occur when standing up from a seated position. Any one of the three hamstrings muscles may be affected. Older adults are more likely to suffer from hamstring injury than young people.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><strong\/><\/li>\n<li aria-level=\"1\"><strong>Prevention: <\/strong><span style=\"font-weight: 400;\">The best way to prevent hamstring issues is by training them with strength and flexibility workouts. Simply exercises like <\/span><span style=\"font-weight: 400;\">deadlifts<\/span><span style=\"font-weight: 400;\"> and <\/span><span style=\"font-weight: 400;\">seated forward folds<\/span><span style=\"font-weight: 400;\"> go a long way.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><strong\/><\/li>\n<li aria-level=\"1\"><strong>Treatment: <\/strong><span style=\"font-weight: 400;\">Hamstring pain is difficult to treat because it affects so many basic actions, like moving from seated to standing. It can heal on its own with rest. But in case of intense pain, walking with a cane or crutches helps. Icing the area and wrapping it can keep inflammation down. Consider working with a physiotherapist if the pain does not subside on its own in three weeks. With physical therapy, the recovery time typically takes six<\/span> to eight weeks.<sup>(10)<\/sup><\/li>\n<\/ul>\n<p><iframe title=\"adidas Training: Standing Hamstring Stretch\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Fs4E34d2cek?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span>&lt;span data-mce-type=\u201dbookmark\u201d style=\u201ddisplay: inline-block; width: 0px; overflow: hidden; line-height: 0;\u201d class=\u201dmce_SELRES_start\u201d&gt; &lt;\/span&gt;<\/iframe><\/p>\n<p><em><span style=\"font-weight: 400;\">Moving in and out of this stretch is a dynamic warm-up for hamstring mobility.<\/span><\/em><\/p>\n<h2><span id=\"Nutritional_Advice_for_Sports_Injuries\"><span style=\"font-weight: 400;\">Nutritional Advice for Sports Injuries<\/span><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When recovering from a sports injury, one of the best things you can do is eat well. Here is a list of micro- and macronutrients that can aid in recovery. We recommend eating whole, fresh foods containing these nutrients.<\/span><\/p>\n<h3><span id=\"1_Protein-rich_foods\"><span style=\"font-weight: 400;\">1. Protein-rich foods<\/span><\/span><\/h3>\n<p>Protein, especially that derived from mammals and fish, enhances the body\u2019s muscle-building processes (vegan protein sources should be supplemented with amino acids like Lutein).<sup>(11)<\/sup><\/p>\n<h3><span id=\"2_Vitamin_C\"><span style=\"font-weight: 400;\">2. Vitamin C<\/span><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Collagen rebuilds tissues and is anti-inflammatory. Citrus fruit and leafy green vegetables are rich in Vitamin C, which helps the body to produce collagen.\u00a0<\/span><\/p>\n<h3><span id=\"3_Omega-3_Fatty_Acids\"><span style=\"font-weight: 400;\">3. Omega-3 Fatty Acids<\/span><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Omega-3s are anti-inflammatory and building blocks for the body\u2019s cellular recovery processes. Salmon, sardines, chia seeds, walnuts, and soybeans are all-natural sources of Omega-3 fats.<\/span><\/p>\n<h3><span id=\"4_Calcium_and_Vitamin_D\"><span style=\"font-weight: 400;\">4. Calcium and Vitamin D<\/span><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fractures, dislocations, and sports hernias are all related to weak or impacted bones. Calcium builds bones. Milk, cheese, yogurt, some fish, almonds, and kale are all great sources of calcium. But without Vitamin D, the body cannot absorb calcium. So eat some egg yolks or go for a jog in the sun! Both fill you up with Vitamin D.<\/span><\/p>\n<h2><span id=\"Prevention_is_The_Best_Medicine\"><span style=\"font-weight: 400;\">Prevention is The Best Medicine<\/span><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unfortunately, most athletes will at some point find themselves injured. It\u2019s part of being alive, of having a complex body and love of movement! But the best way to prevent an injury is to be thoughtful about movement, health, and body awareness. Cross-training, taking time to recover, eating well, and listening to your body are, ultimately, the best medicine for sports injuries.<\/span><\/p>\n<p>***<\/p>\n<\/div>\n<p><script type=\"opt-in\" data-type=\"text\/javascript\" data-name=\"marketing\">if(!is_russia()){\n            \/\/check Cookie Opt out and User consent\n            if(!getCookie(\"tp-opt-out\")){\n                !function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n                n.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\n                n.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\n                t.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\n                document,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n                fbq('init', '1594940627485550'); \/\/ Insert your pixel ID here.\n                fbq('track', 'ViewContent');\n            }\n        }<\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/www.runtastic.com\/blog\/en\/sports-injuries\/\" target=\"_blank\" rel=\"noopener\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Low side plank twists are a rotator cuff workout that strengthen shoulder stabilizer muscles. \ufeff\ufeff&lt;span data-mce-type=\u201dbookmark\u201d style=\u201ddisplay: inline-block; width: 0px; overflow: hidden; line-height: 0;\u201d class=\u201dmce_SELRES_start\u201d&gt; [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6905,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[9],"tags":[],"_links":{"self":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/6904"}],"collection":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/comments?post=6904"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/6904\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/6905"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=6904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=6904"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=6904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}