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PREVENTION OF SPRAINS AND STRAINS
SPRAINS and STRAINS are injuries to ligaments and muscles/tendons respectively. Many of these injuries are completely preventable if a few
steps are followed.
- Warm-up thoroughly before any sporting activity.
Include stretching in the warm-up, but remember that stretching by itself is not a sufficient warm-up. An adequate warm-up combines stretching with large muscle activity that literally raises your body temperature or warms you up. Activities such as running, cycling, drills, etc should be intense enough to cause sweating and should last at a minimum of 5 minutes. Sweating indicates that your internal body temperature is above resting levels and your body is ready for activity.
- Get in shape to play your sport; do not use your sport to get in shape. Many sprains and strains occur in early season practices and/or games
because athletes are not in condition. Decrease your chance of injury by attending those early practices already in shape both aerobically and anaerobically.
- Lack of strength or flexibility also contributes to possible sprains and strains.
Adequate strength permits an athlete to control his/her body. Flexibility permits extra motion around a joint, allowing it to absorb additional energy before injury occurs. A strong, flexible body is much less likely to suffer a sprain or strain. See accompanying articles regarding recommended stretching and strengthening activities for specific sporting activities as well as correct stretching technique.
- Inspect your personal sporting equipment. Pay close attention to your athletic shoes and protective equipment, inspecting for signs of wear or tear
that reduces it supportive or protective ability.
- Inspect the area where you are practicing or competing. Watch for obstacles such as holes, bushes or trees in the immediate area. Lookout for
hazards such as slippery spots due to water or mud.
- Athletes with prior injuries should not practice or compete until fully rehabilitated and released by the medical professional caring for them; typically
this is a physician.
Lack of strength, flexibility or conditioning will predispose an athlete to re-injury. Coaches should not permit any athlete returning from an injury to jump into a full practice the first day back. Individual and team sport skills must be gradually re-introduced until the athlete can perfrom at a level with the rest of the team. WHEN IN DOUBT, KEEP ATHLETES OUT!
For further information regarding treatment of sprains and/or Strains, please refer to accompanying article/handout First Aid-
Sprains and Strains. For any questions or further information about this or other sports medicine topics, please contact the medical professionals at Skyline Hospital (509)493-1101 or pt@skylinehospital.com
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