SPORTS INJURIES: Running

Since Covid, in January of 2021 an Ipsos survey on Singaporean’s exercise behavior reported about 40% of Singaporeans have an increase in exercise activities. While 24% report a decrease in exercise activities. With an increase in active lifestyle living among Singaporeans, It is important that we understand the risks and causes that come with it. 

 

A 2018 report on sport injuries by Mount Elizabeth hospital shows:

  • 65% of sport injury cases involve people aged 5 to 24. 
  • 39% of sport injury patients are female and 61% are male. 

 

Most common sport injuries are:

  • 41.4% sprains and strains
  • 20% are fractures 
  • 19% cuts and bruises

 

Sports that cause the most injuries:

  • 6.3% from soccer
  • 7.2% from cycling
  • 8.3% from football
  • 9.9% from basketball 
  • 16.3% from general exercise (running, etc.)
  • 52% from others 

Exercise

What are Sport Injuries? Sport injuries are afflictions that can happen to you while engaging in sports or exercises.

 

Some common forms of sport injuries include:

 

  • Strains:

    When a muscle is stretched too far and tears, a strain occurs. It is also known as a pulled muscle.

 

  • Sprains:

    A sprain is a stretching or tearing of the ligament. A sprain injures the bands of tissue that connect two bones together, while a strain involves an injury to a muscle or to the band of tissue that attaches a muscle to a bone.

 

  • Knee Injuries:

    Knee injuries typically occur from trauma to one or more tissues that make up the knee joint: Bones, muscles, cartilage, tendons and ligaments. One of the most common sport injuries involving the knee is the Anterior cruciate ligament (ACL) tear and meniscus tears.

 

  • Fractures:

    A fracture is a complete or partial break in the continuity of a bone. There are many different types of fractures, common fracture types include: stable, Open(Compound) and close fractures.

 

  • Dislocation:

    Dislocation is the separation of two bones that meet at a joint and can range from partial to full dislocations.

 

  • Tennis Elbow:

    An overload of a tendon in the elbow typically caused by repetitive motion of the wrist and arms can cause this painful condition. Also known as lateral epicondylitis , is a condition where there is swelling or tear in the tendon that bends your wrist backwards away from your palm.

 

  • Plantar Fasciitis:

    The inflammation of the tissue used for the motion of walking and foot movements. Typically caused by foot structure, type of footwear, type of walking surface and overuse.


  • Shin Splints:

    Medically known as medial tibial stress syndrome. It is an inflammatory condition defined by a pain along the shin bone(Tibia). Typically caused by repeated stress inflicted on the shin bone by the pulling and tugging of the muscle’s connective tissues in the lower leg.

 

Identifying the causes for sport injuries can help minimize the risk of getting into any. Without injury you can be more consistent with your active routine, improving your quality of life.  

 

Common causes for sport injuries include: 

  • Lack of proper rest ,nutrients and hydration.
  • Insufficient warm up
  • Over training
  • Lack of conditioning
  • Lack of proper equipment
  • Wrong form or technique engaged during the exercise/sport.

 

One of the most common forms of exercise amongst sports is running. Here are some common sports injuries for running.

 

Common sports injuries for Running:

  • ANKLE SPRAIN

A common musculoskeletal injuries. Ankle sprain occurs when a ligament is partially or completely torn due to a sudden stretch or an exceeding of range in motion. The injury usually happens to the ligaments on the outer side of the ankle.The pain is initially severe and can be described as a “popping” sensation when it occurs. It is usually caused by a twist, roll or turning into an unnatural angle. Symptoms include swelling and pain felt when bearing weight onto the ankle. Ice the sprain,  elevate it to prevent swelling and minimise walking.

 

 

  • TENDINITIS (TENDONITIS)

Tendonitis is an inflammation of the tendon usually caused by an overuse from exercise.Described as a pain or tenderness just outside a joint. While it can occur on any tendon, it usually affects your shoulders, elbows, wrist and knees. One of the most common forms of tendinitis is tennis elbow. Usually caused by an overuse of the tendon (causing inflammation) from repetitive motions of the wrist and arm. Most cases of tendinitis can be treated with physical therapy and rest. 

 

 

  • SHIN SPLINT

Shin splint refers to a pain along the shin bone Tibia. Described as a tender and sore-like pain along the inner side of the shinbone. This is caused by excessive stress on the shinbone with the connective tissues that attach your muscle to the bone.  Also, people with flat feet have a higher risk of getting shin splints. Essential rest, icing and other self care measures such as wearing proper footwear and guards can help prevent shin splint from recurring. 

 

4 Simple Yoga Poses That Anyone Can Do!

Prevention is always better than cure. These are some preventive measures one can take to protect themselves against sport injuries. 

 

Preventive measures for sport injuries include:

  • Having proper rest, eating and hydration allows your body to be ready for any form of physical activity. This optimizes your workout sessions as your body will have the necessary energy and nutrients.
  • Warming up your body and stretching is essential to starting any form of exercise. 
  • Cool down after your exercise with gentle sustained stretches.
  • Do not exert yourself beyond your level of fitness. Gradually increase intensity,repetition or the duration of your fitness training. 
  • Maintaining a good level of overall fitness will lower your risk of sport injuries and increase your threshold from over-training.
  • Tape or strap up vulnerable joints. Use necessary safety equipment such as guards,helmets ,pads and footwear.
  • Allow yourself for rest days. Your body needs time for adequate recovery so that it may be in an optimal condition for your next training or game.
  • Be mindful of good form and proper technique during your training and games.
  • Have regular medical checkups.

Treatments for sport injuries:

AlterG: Anti Gravity Treadmill - Pain Clinic @ Wellness Philosophy

 

    • Limit downtime by enabling training through injuries and return to sport in better condition.
    • Begin post-surgery training sooner.
    • Increase training volume while minimizing stress-related injury.
    • Utilize objective data to measure progress and increase motivation.

 

 

    • A clinically advanced non-invasive equipment This intervention helps patients with pain by reducing knee joint inflammations. Improving muscle imbalances and creating healthy circulations for your joints. It also helps loosen scarred tissue from chronic muscular conditions and injuries.

 

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