Sports Injuries - The Symptoms
Sports injuries include a wide variety of soft tissue, skeletal and joint-related injuries associated with physical exercise, sporting events and various athletic activities. Most common injuries are strains, sprains, dislocations, fractures, lacerations, cuts, abrasions, blisters, bruising, inflammation and pain. At least twenty percent of all reported accidents are related to sports.
Outside of direct impact-injuries, other symptoms include delayed onset muscle soreness (DOMS), muscle cramps or stitches, exercise-induced asthma, upper respiratory tract infection, compromised immune function and increased susceptibility to different cancers, cataracts and premature aging. The degree of impairment or tissue damage caused by sport related activity greatly depends on the athlete's present state of health and physical condition. Other variables include exercise frequency, training intensity, quality of diet and sport specificity.
The Difference Between Strains and Sprains
The difference between a strain and a sprain is one of intensity and location. A strain describes the change which occurs in the shape of a muscle or soft tissue when acted upon by external forces or resistance, such as a throwing movement. A strained muscle is an overstretched muscle and may cause inflammation and pain. A sprain is specific to ligament injury. This occurs when a joint is carried through a greater-than-
Sprains often involve wrenching or twisting a joint, with partial rupture to its attachments. Damage to supporting blood vessels, muscles, tendons, ligaments or nerves may be extensive. Considerable swelling and pain result due to underlying hemorrhage from ruptured blood vessels, which causes partial or complete immobility. The ankles, lower back and knees are particularly vulnerable to sprains
The Causes of Sports Injuries
Most sport injuries are preventable. Periodized training protocols make allowance for strenuous training regimes by advocating a cycling approach, which varies training intensity, exercises, sets and repetitions. This technique, combined with cross-training, helps protect the athlete from overtraining problems. Cross-training alternates methods of exercise, such as swimming or in-line skating, instead of doing running only. Persistent muscle pain, insomnia, irritability, fatigue, depression and frequent colds or infection may indicate either overtraining or inadequate nutrition.
Many injuries are caused by improper training technique. Poor flexibility and muscle imbalance also expose an athlete to unnecessary injury. These can be corrected through regular stretching and a balanced, symmetrical workout regime.
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Sports Nutrition
Water is an essential nutrient for athletes and this is starting to be reflected in food guides. For instance, while the USDA Food Pyramid features bread, cereal, rice and pasta, the Zone Food Pyramid emphasizes water consumption. The Zone Food Pyramid recognizes that water is required in amounts greater than any other nutrient, yet few athletes consume enough of it. A minimum of one ounce per kilogram of total body weight per day is recommended (e.g. 175 lb./2.2 = 80 kg or 80 oz. or eight 10 oz. glasses). Water should be filtered free of all industrial chemicals, chlorine and any other contaminants.
Drink clean, pure water constantly throughout the day to prehydrate cells in preparation for workouts and competition because, during exercise, water leaves the body faster than it is consumed and absorbed. Exercise raises the core temperature of the body, forcing a diversion of blood to the skin for cooling purposes. If insufficient water is consumed, cardiac problems and muscle dehydration may ensue, reducing performance, strength and stamina.
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Nutritional Supplements to Prevent Injuries
Sports medical physicians frequently prescribe nonsteroidal anti-inflammatory drugs to injured athletes such as Aspirin, ibuprofen and naproxen. There is also a wide range of nutritional supplements which are just as effective without side-effects.
Glucosamine, which the body synthesizes from glucose and glutamine, stimulates the manufacture of sugars essential to spinal cartilage, tendons and disks. Cartilage tears and ruptured joint membranes inhibit the formation of glucosamine. Taking a supplement of glucosamine sulfate is exceptionally safe, and provides additional sulfur important to the healing process.
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