Whether you are an experienced athlete or someone who exercises only at weekends, injury is always a possibility in any activity or sport. Here are some of the most common injuries that people experience, how they occur and how best to treat them:
- Hip Flexor Strain
These muscles are located on the top front side of your thigh. Their main purpose is to lift the knee towards your body and to move your leg away and towards your other leg. Poor sitting posture, or a sedentary job can lead to a weakening in these muscles. Injury can be caused by sprinting, running uphill and any activity with sudden starts or turns, like netball.
This type of injury is best treated with rest and ice for 20 minutes at a time for the first few days. Then heat packs and gentle stretching can be introduced after 3 days. Always remember the importance of a good warm-up before exercising. For Netball Training drill Videos, visit https://www.sportplan.net/drills/Netball/Warm-ups/10-Balls-Anywhere-TBN0044.jsp
2. Anterior Cruciate Ligament Strain
The ACL is found in the knee and damage to this ligament is mostly caused by suddenly slowing down or changing direction and pivoting. It can be painful and cause instability when walking or turning, as well as swelling. For a mild tear or strain, ice and rest will normally heal it, but a nasty tear could result in months of recovery time after surgery.
This is an injury to the brain where a blow to the head has caused a sudden jarring or shaking. Symptoms include confusion, headache, nausea, dizziness and light sensitivity. This injury can be serious and medical attention should always be sought. Return to sport should only occur after being given the all-clear form a medical professional.
- Groin Strain
Also known as a groin pull, this affects the muscles that run from the upper inner thigh to just above the knee. This type of injury can occur when sudden movements side-to-side movements take place. Rest and ice for the first 3 days, followed by heat applications and gentle stretching will usually suffice to get over the injury.
- Shin Splints
This is a painful condition that occurs in the tibia of the lower leg. Sports where shin splints can occur include anything involving a lot of running, such as jogging or football for example. Ice and rest, with a gradual return to training is advised. Making sure shoes have proper arch support is also important to help with recovery and reduce the pain experienced.
- Hamstring Strain
This muscle is found on the back of the thigh and are rather susceptible to injury due to its tightness. An injury here can be caused by a lack of adequate stretching before exercise. Rest and ice are recommended initially followed by a gentle return to exercise with more emphasis placed on proper stretching and warming up.
- Tennis Elbow
Any activity that involves gripping something can cause tennis or golf elbow to occur. It is an overuse injury caused by repetitive actions where the tendons become inflamed and make arm and wrist movements particularly painful. Rest, ice and wearing a supportive brace are early treatment options. Anti-inflammatory medicine might be prescribed, followed by strengthening and stretching exercises.