Whether you play sports competitively or just in your own backyard, the benefits to your fitness level and overall health can be incredible. However, a major downside of sports and exercise is the increased likelihood of suffering an injury. Depending on the activity, the severity of such injuries can range from minor to very serious. Some of these injuries are caused by accidents, while others may result from poor training practices, flawed technique, or improper equipment. Sometimes injuries occur when people are not properly conditioned for a particular activity. Failing to warming up or stretching out before you play or exercise can also lead to injuries.

The top 7 most common sports injuries are:

• Sprains and strains. By far the most common types of injuries that occur during physical activity are sprains and strains. Sprains occur when a ligament, a band of connective tissue that attaches bones to each, overstretches or tears. They can range in severity from minor to complete – in which the entire ligament is severed. They are most common in knees, ankles, or wrists. Strains (also referred to as a “pulled muscle”) occur when the fibers within a muscle or tendon – connective tissue that connects muscle to bone – stretch too far or tear. Strains can also range from minor to severe.


• Knee injuries.Anyone who has ever played competitive sports knows how common knee injuries can be. Each year, more than five million people visit orthopedic surgeons for their knee problems. Milder knee injuries include runner's knee (pain or tenderness near the front side of the kneecap, iliotibial (IT) band syndrome (pain in the outer knee), and tendonitis (inflammation or degeneration within a tendon). More severe knee injuries involve bone bruising or damage to the cartilage or ligaments. There are two types of cartilage in the knee. Four major ligaments that are commonly injured include the anterior cruciate ligament (ACL), the posterior cruciate ligament (PCL), the medial collateral ligament (MCL), and the lateral collateral ligament (LCL).


• Swollen muscles. Also called “compartment syndrome,” muscle swelling can occur due to a blow or ongoing overuse move. When muscles swell, they enlarge and press against the connective tissue sheaths which surround them, kind of like blowing up a balloon inside a glass. This can causing interference with nerves and blood vessels and may also damage the muscles themselves.


• Achilles tendon injuries. The Achilles tendon (also called the calcaneal tendon) connects to two large muscles of the calf to the back of the heel. This thick tendon is under a lot of tension and so awkward blows can cause tears that are said to be incredibly painful. The most common cause of Achilles tendon tears is weakening due to tendonitis, which makes the tendon more likely to rupture.


• Shin splints. Pain along the shin bone (tibia) known as shin splints can occur at the front outside part of the lower leg, including the foot and ankle (anterior shin splints) or at the inner edge of the bone where it meets the calf muscles (medial shin splints). They are most common in runners, especially those who run on hard surfaces. Contributing factors to shin splints include failing to warm up or stretch out, improper running technique, running in shoes that lack proper support, and having “flat” feet.


• Fractures. Also known as broken bones, fractures are a common sports injury often caused by a one-time injury to the bone (acute fracture) but they may also be caused by repeated stress to the bone over time (stress fracture). Acute fractures can cause a small crack in a bone or a complete break. Most are emergencies and may require surgical intervention for proper healing to occur. Stress fractures occur almost exclusively in the legs and feet and are common in sports that cause repetitive impact from running or jumping such as basketball and gymnastics.


• Dislocations. Also known as a luxation, a dislocation occurs when bones in a joint are forced out of alignment. This type of injury is most common in contact sports such as football, but can also occur due to excessive stretching or a fall. Dislocations are usually emergencies that require medical treatment. Even if the bones can be put back into place, the damage done to the connective tissue surrounding the joint can be severe. The joints of the fingers and hand are most likely to be dislocated, followed by the shoulder. Dislocations of the knees, hips, and elbows are less common.

For more information about knee injuries, join the Healia Health Community for Knee Injuries and Disorders.


_{Source: National Institute of Arthritis and Musculoskeletal and Skin Diseases, NIH, Publication No. 04-5278, April 2004. http://www.pueblo.gsa.gov/cic_text/health/sports/injuries.htm}

_{Photo: Monica's Dad, Flickr, Creative Commons}