Sliders

Thursday, July 11, 2013

Sports-related Pain: Do Not Ignore These Signs

Even a slight soreness means that something is wrong and that you must do something about it before the injury worsens. Do not ignore these signs! Read on to learn some of the common sports-related pain and the recommended measures to follow before the pain turns into permanent damage.

photo link

Stiff neck (achy, hard to move neck)

This is cause by muscles spasm in your neck area. An effective way get relief is to apply ice for 20 minutes and keep the neck area still for another 40 minutes. Then, you can apply liniment balm and massage gently. You can prevent stiff neck by doing warm ups with shrugs and head turns before a game. Keep in mind to always drape a towel around your neck after playing to avoid cold drafts.

Swimmer’s Shoulder (sharp pain in shoulders specially during overhand activities)

This is due to the inflammation of the tendons of your rotator calf, which holds the ball of your shoulder joint in the socket. A result of overuse, it is also common among weight lifters, tennis and volleyball players. When you feel the pain; stop activity, iced the area and immediately take an anti-inflammatory (aspirin or ibuprofen). Seek professional care if the pain persists longer than 72 hours without relief. Swimmer’s shoulder can be prevented by strengthening your rotator-cuff. This can be done by doing exercises such as doing forward and backward rotations using hand weights not exceeding three pounds each. But remember not to over-stretch the area.

Side stitches (sudden cramping in the waist area during vigorous activity)

The pain is actually due to a muscle spasm in the chest wall or diaphragm. To relieve of the pain it is best to stop for a while whatever activity you are doing, then take deep, slow breaths until you reaches your normal breathing rate. Bend over and apply pressure to your side or raise the arm of your affected side over your head. Take a rest. Some activities that can prevent side stitches includes: drinking plenty of water before and during a game; avoid eating two hours before energetic activity; breathe properly while playing, taking slow, deep breaths.

Wrist or finger strain (jammed fingers and painful swollen wrists)

Falling on a hyper extended wrist or finger is the most common cause of injury, but overuse and over stretching of the muscles are also factors. How to get relief from wrist or finger sprain –mild and moderate sprain should be treated with elevation, compression, and cold. For support, a jammed finger may be tapes to its neighbor. To prevent an injury to happen; try doing some strengthening exercises with a barbell, such as wrist curls and finger curls.

Back strain (twinge in your lower back during activity, extreme stiffness the next morning)

This is caused by over-stretching of the back ligaments until they tear. Bleeding tissue irritates muscles in the area. The best treatment for this pain is to immediately stop activity. Ice the area and take an anti-inflammatory (aspirin or ibuprofen). Restrict movement and seek professional care if you don’t see improvement after 72 hours. A good protective measure is to condition back and abdominal muscles with stretching and strengthening exercises. Bend your knees and use leg muscles when lifting. Stretch your hamstring muscles before and after vigorous play.

Hamstring tendonitis (sharp pain behind and above the knee when you bend your leg)

This is due to the over-stretching of connectors between thigh muscles and knee leading to inflammation. Increased pressure between the kneecap and the thigh bone due to wearing away of the cartilage beneath the cap. When you feel the pain, immediately stop activity, ice the area and take anti-inflammatory. Keep the leg straight. For prevention; avoid bumpy terrain when jogging or walking. Avoid activities that cause a dramatic change of heel height, especially high to low, which may pull on inflexible tendons. Before getting into a game, try strengthening hamstring muscles with stretching exercises.

Leg cramps (sudden cramping in the calves characterized by severe pain and immobility of legs)

This is due to overstress of muscles and occasionally, dehydration can lead to sudden, painful spasms. When cramps occur, stop immediately and gently stretch and massage the affected area. If you can reach your foot, raise your big toe while gently pressing down the rest of the toes of the affected leg. An effective way to avoid getting leg cramps is to drink plenty of water before and during activity. Also, warm up cold muscles before a game. And remember, don’t push beyond your limits.

Ankle sprain (soreness around the ankle, sharp, searing pain when you put weight on the affected foot, and swelling)

This is cause by over-stretching of the ankle ligaments as a result of the foot inverting or turning in with relation to the leg. Other causes include weak muscles, inappropriate shoes, uneven surfaces and being overweight. To get relief– apply RICE (Rest, Ice, Compression, Elevation) method. Take an anti-inflammatory. Restrict motion for two days, then gradually work back up to your regular routine.

Blisters (painful, fluid-filled sacs under the skin resulting from friction)

It is due to friction produced by unsuitable or ill-fitting footwear, wet socks, and hard ground or rough shoe insteps on unprotected feet. Treatment– apply talcum powder or petroleum jelly to the skin to protect against unnatural friction. Do not burst a blister. Cover with bandage or band-aid strip to prevent from tearing. If the blister tears open, do not wet raw skin. Apply skin antibiotic. To avoid blisters, wear shoes of perfect fit and comfort during vigorous activity. Wear tubular socks or two pairs of regular socks during vigorous activity.

35 comments:

  1. For sprains, would you recommend hilot? Kasi I think doctors in the hospitals don't suggest that including moving of the joints but rather place ice (you're right) and then ask the patient to take antibiotics, pain reliever, etc.

    ReplyDelete
  2. Definitely since I have done this hilot thing during my basketball days. But for fractured bones.. DON'T.

    ReplyDelete
  3. Sports-related pain can lead to permanent deformation of the affected area. It is best to consult the doctor or go to "manghihilot" immediately. :)

    ReplyDelete
  4. I had all the foot related injury already and I am used to it already.

    ReplyDelete
  5. I'm not really into sports activities but this is a big help for temporary cure or even relief for such pain. :)

    ReplyDelete
  6. I always suffer in pain on my legs after playing because of lack of stretching. So stretching is really a must to do before you do an activity.

    ReplyDelete
  7. i can say that sports-related sickness like this must be addressed and consulted by the doctor so as to avoid any complications in the near future!

    ReplyDelete
  8. Consult the doctor if you have encounter Sports-related pain so that they can advice you what to do with that.

    ReplyDelete
  9. The last time I had sprain was during my HS years and I have no idea of first aid yet. When I became a nurse I always bear in mind safety measures.

    ReplyDelete
  10. Very informative... it seems these sports-related pains are very common for those athletes and they should not be ignored. Most athletes just ignore them for according to them if there's no pain, there's no gain. Therefore, this is a myth. And they should be given well attention before matter will get worse.

    ReplyDelete
  11. I prefer "HILOT" for sprains. Very effective and I can relax after.

    ReplyDelete
  12. I'm not into sports but I do get leg cramps quite often and a physical therapist I know suggested the same things.

    ReplyDelete
  13. OMG, paps! these are really helpful ha. Especially the ones for the stiff neck. I always end up getting those after 5 straight blog post draft for a day.

    ReplyDelete
  14. yeah, just like Shie I'm not into sports too but if I were an athlete this article would really mean a lot to me (a lot) but anyway I learned something new while reading it. Good Job! :)

    ReplyDelete
  15. I find icing helps a lot in most of my pains, even for headaches, I just ice my neck :) these are great tips once again Donald.

    ReplyDelete
  16. I staub my finger the other day when it landed on a wrong position catching the ball, it got swollen but the third day, it got okay.

    ReplyDelete
  17. These post reminds me last couple months,hubby rush me in the emergency hospital because my finger was swollen and I can't move it( I just opened the jar of honey-so the nurse and the one who got my x-ray give some tips on how to open so next time we would not run in the emergency) I just told him I will be okay but he was so nervous and take it seriously.

    ReplyDelete
  18. I have always thought that draping a towel over the shoulders has no value at all, like a player just doesn't have space to put his towel. Now that I know that it's a way to prevent cold drafts and stiff neck. I won't feel silly the next time I hang a towel around my neck. :)

    ReplyDelete
  19. I am not an athlete but I am writing about sports and these are really the common injuries athletes get.

    ReplyDelete
  20. I currently have ankle sprain. I am using Dr. Scholl's gel pad. So far, it eases the pain when I walk. But eventually, I may have to go to a podiatrist to sure it permanently.

    ReplyDelete
  21. Now, that's really alarming! It's better to go check-up to a doctor after doing any sports! :)

    ReplyDelete
  22. I am not an athlete, but I will probably be a good candidate for carpal tunnel syndrome if I do not take care of my hands.

    ReplyDelete
  23. I'm not into sports, but it goods to know about these tips cause injuries can happen anywhere and whatever you are doing.

    ReplyDelete
  24. Agree with you here, all those sort of pain shouldn't be neglected for our body tells us something that need to be taken care off before it's too late.

    ReplyDelete
  25. last weekend, I felt some shoulder pain while playing tennis, I had stopped playing for almost 8 years now because of too many things to do outdoors, but anyway, when I felt the pain, I stopped right away coz I did not want it to worsen I was afraid I won't be able to enjoy the ocean ( I love ocean more than tennis these days), and did some stretching, and when I got home, I iced the area with pain, thankfully, icing works like a miracle, the pain went away quick that the next day I was able to go swimming.

    ReplyDelete
  26. I used to have blisters when I used to play volleyball.

    ReplyDelete
  27. Very informative article you have right here, Papaleng! Indeed, we shouldn't ignore any pain caused by a physical injury from playing sports or any other activity. Let's take care of our health! :)

    ReplyDelete
  28. It's true, any sports accident must not be neglected or worst is yet to come.

    ReplyDelete
  29. I'm not into sports kaya malayo na maexperience ko to but I will try to yake note of these things.. Baka kasi mapahamak :)

    ReplyDelete
  30. I have a problem with my heels. It is painful. I am hoping to see a podiatrist soon, before the Obamacare kicks in! LOL!

    ReplyDelete
  31. I could feel the body aches due to intensive travel. My option is to get a hilot to help relieve the pain.

    ReplyDelete
  32. Oh oh I'm not into sports too like others do but I sometimes get leg sprains but due to wearing high heeled shoes.

    ReplyDelete
  33. athletes are always subject to various pains kaya hirap sila. me naman I experience stiff neck ma 2x na and wow it's painful parang robot ako lol

    ReplyDelete
  34. I usually feel pain on my knees when I go jogging but I put on a knee cap to support them. I also changed my running shoes to a more shock absorbent one. It eased the knee pain and I don't run as much as I used too anymore because of that.

    ReplyDelete
  35. Good thing i'm not into sports though if I have some symptoms I usually run in my doctor especially if its 24 hours symptoms and I can't handle the pain.

    ReplyDelete