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Introduction
Introduction
I burst down the field with a jolt f of pace nearing the defender. I plant my right leg and feel it give out. I instantly feel pain shoot through my quad. I didn't want to accept what just happened, desperately stretching my leg hoping by some miracle the pain would dissipate but in reality, just worsened through the stretching. I later learned I have torn my quadricep muscle and got the news I would have to put the game I love to the side for 12 grueling months. From this rehabilitation process, I failed many times and learned many valuable lessons. I initially was misdiagnosed and was told I could play on the injury which only worsened the tear. These lessons weren't easy to learn mentally or physically at times breaking down and thinking it was all over. During this tough time in my life, I found incredible PT and sports trainers that helped me get back to playing. Through this process, I learned how incredibly important good trainers are and how they can help change a life. This has inspired me to learn about common injuries in athletes and how to get back to playing again.
5 Injuries of Athletes and Basic Steps of Rehabilitation
Injury Type: Athletic Pubalgia
Injury Type: Athletic Pubalgia
About Injury
This Injury is common in sports that involve twisting motions and explosive changes in direction. Athletic Pubalgia or commonly referred to as sports hernia is an injury to a tendon or muscle in the lower groin or abdomen that causes chronic pain. This Injury is common in sports with an estimated 5% of athletes suffering from this injury. A typical case of Athletic Pubalgia takes 4 to 6 weeks of physical therapy to heal with worse cases needing surgery to repair the damaged tissues.
Common Sports of Injury
Soccer.
Football.
Wrestling.
Rugby.
Skiing.
Tennis.
Hurdling.
Ice Hockey.
Athletic Pubalgia Guide of Recovery
Rest Injury
Rest Injury
Rest Injury for 7 to 9 days
Ice injured area to reduce inflammation
Adequate sleep and diet to help recovery
Physical Therapy
Physical Therapy
After 7 to 9 days of rest begin Physical Therapy
Physical therapy exercises will improve strength and flexibility in the abdominal and inner thigh area.
Anti-Inflammatory medication.
Helpful PT exercises
Back to Playing
Back to Playing
Increases activity after 4 to 6 weeks of Physical therapy
Keep pain levels to a minimum as you gradually start playing
Emphasize stretching and strengthening as activity increases
Injury Type: Proximal Hamstring Tendinopathy
Injury Type: Proximal Hamstring Tendinopathy
About Injury
This injury occurs from overuse of the hamstring and is common in sports that involve quick changes in direction and long-distance running. Proximal hamstring tendinopathy is an injury to the high hamstring right under the glute which occurs from frequent overload and use of the muscle. This injury can also affect non-athletes. This injury can take several months to improve pain depending on the severity of the injury with a typical case taking 3 to 6 months to completely heal with rest and PT work.
Common Sports of Injury
Running.
Long-distance running.
Hurdling.
Soccer
Football
Hockey
Proximal Hamstring Tendinopathy Guide Of Recovery
Rest and Pain Mitigation
Rest and Pain Mitigation
Rest and avoid stretching the hamstring.
Adequate sleep and diet to help recovery.
Mitigate pain after any activity keeping pain levels low.
Massage the high hamstring area with a foam roller or massage gun to break up scar tissue.
Physical Therapy
Physical Therapy
Begin physical therapy and mitigate pain levels
Physical therapy exercises will help rebuild strength and gradually lower pain
Anti Inflammatory medication
Helpful PT exercises
Back to Play
Back to Play
Increase activity progressively as pain levels decrease
Emphasize physical therapy exercises and pain mitigation.
Injury Type: Ankle Sprain
Injury Type: Ankle Sprain
An ankle sprain is an extremely common injury making up around 40% of all lower limb injuries in athletes. An ankle sprain occurs when the ankle is rolled, twisted, or turned which hyperextends the muscle causing damage to the elastic fibers in the ankle. After the sprain occurs the ankle will hurt to move and be tender to the touch in some cases bruising and swelling can develop in the days after the injury. A typical ankle sprain takes anywhere from four to six weeks to heal, this timeline varies on the severity of the injury.
Common Sports of Injury
Basketball
Soccer
Football
Ankle Sprain Informational Video
Rest Injury
Rest Injury
Rest and avoid any activities that cause pain
Ice ankle for 20 minutes every 2 to 3 hours
Compress the ankle by wrapping and elevating to reduce inflammation
Physical Therapy
Physical Therapy
Begin physical therapy once swelling and bruising subsides and pain levels lower
Physical therapy will help strengthen the weak muscle fibers in the ankle
Helpful PT exercises
Back to Play
Back to Play
Back to sports once pain levels are tolerable and strength and stability return to the ankle.
Wrap ankle to provide extra support during activity.
Injury Type: Shin Splints
Injury Type: Shin Splints
Shin splints are a common overuse injury that athletes suffer from. This injury occurs when the frequency of training or intensity is increased causing the muscle and bone tissue to become overworked. Shin splints gradually occur and worsen with further activity. Soreness, tenderness, pain, and mild swelling along the tibia bone are all signs of shin splints. Shin splints typically take 2 to 4 weeks for the pain to subside and can gradually resume activity with pain moderation.
Common Sports of Injury
Track/running and jumping
Soccer
Football
Basketball
Dancing
Rest Injury
Rest Injury
Rest and avoid activities that cause pain
Ice shins several times a day for the first 3 days
Message and foam roll to relieve pain and promote healing
Physical Therapy
Physical Therapy
Begin PT once pain levels lower from rest and massage
PT will help strengthen and reduce pain
Helpful PT exercise
Back to Play
Back to Play
Start playing sports once the pain is tolerable, making sure not to overwork in the beginning
Emphasize massaging and icing the shins after activity.
Supplementing vitamin D will help pain from recurring.
Injury Type: Quad Strain
Injury Type: Quad Strain
Quad strains occur when the muscle is overworked past its limit causing the muscle to tear, this usually happens from overstretching the muscle and extreme loads. This injury is common in sports that have abrupt movements such as fast acceleration or deceleration which place large loads on the muscle. The pain usually occurs suddenly after injury and may be difficult to use the affected leg. important to immediately stop active once the injury occurs because continued play could worsen the injury significantly. Minor quad strains typically take 1 to 3 weeks to heal with more severe injuries taking 8 weeks. Physical Therapy is important to regain strength in the muscle to return to normal activities.
Common Sports of Injury
Soccer
Football
Rugby
Track
Basketball
Rest Injury
Rest Injury
Rest injury and avoid activities that cause pain such as excessive walking, running, and squatting
Minimum activity for 1 to 3 weeks
Ice area for first 2 to 3 days to reduce swelling and continue to elevate and use compression
Physical Therapy
Physical Therapy
Begin PT once pain level have decreased
Avoid stretching and massaging the quad
PT will help strengthen the quad and heal fibers in the muscle
Helpful PT exercises
Back to Play
Back to Play
Emphasize PT exercises to increase strength
Progress exercises gradually allowing the muscle to fully heal
Increase to normal activity gradually
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