Injuries in the ir

We all hate injuries. But whether you play a high-contact sport or not, they are always a possibility. No amount of sitting and crying about them will speed up the healing process. So what are some of the best ways to treat and prevent injuries?

When it comes to healing injuries, athletes need to put effort into the process. A lot of people think that “rest” will fix everything, but according to the experts, that’s not true.

Harvard Medical Journal states that “For best results, apply an ice pack for 10 to 15 minutes as soon as possible after an injury. Repeat the ice treatment each hour for the first four hours, then four times a day for the next two to three days” (“Treating Sports Injuries).

In addition to stretching and ice, diet plays a huge factor in the recovery process. You can’t eat junk food and expect to heal. You need to drink milk and eat plenty of protein, vegetables and foods with loads of calcium and vitamins to strengthen the weak, injured muscles.

Injured Athletes

On a scale of 1-10, how upset were you when you initially got injured?

Jaden Lopez (Cross Country): 10

Zack Kucharczyk (Football): Broke the scale >10

Kamden Etheridge (Tennis): 8

“It was very hard to call my coach when it happened since it was at the tail end of tryouts.”

What kind of injury did you sustain and how long were you out from your sport?

Lopez: Leg injury; ran for about 1/3 of the season

Kucharczyk: Lisfranc (broken ligaments in the foot); missed all but the first game of the football season

Etheridge: Broken non-dominant (right) hand; missed two weeks

Is this a first-time or recurring problem?

Lopez: Recurring

Kucharczyk: Suffered problems in other leg previously

Etheridge: First-time

Katelyn

Banner, LHS Athletic Trainer

Q: Throughout your career, have you seen more or fewer injuries over the years? A: More

Q: Is ice or stretching better for helping athletes recover from injuries? A: Stretching

Q: Do you think that the new turf field at LHS could cause more injuries? A: Turf fields definitely make injuries more likely

Recovering from injuries is only half of the battle. Injury prevention while healthy is key. While you don’t have to spend much time to recover, it is still good to stretch, ice and rest well after big competitions.

Your muscles need to learn how to properly do the task you are doing during your sport in order to gain the ability to do it constantly. When it comes to the training itself, you’ll want to avoid any drastic changes in muscle movement to avoid shocking your body.

For instance, if you’re lifiting weights, it’s much better to gradually increase reps and size as opposed to lifting very heavy weights directly after using very small ones.

Another key example that applies to all anaerobic sports such as football, track, soccer, tennis, etc, is to gradually increase the number of movements in a cardio-based drill. For example, instead of doing 10 sprints, start by doing 3 and work your way up.

High School Sports Injuries

According to the American Academy of Orthopaedic Surgeons, injuries among young athletes fall into two basic categories: acute injuries and overuse injuries. Both types include injuries to the soft tissues (muscles and ligaments) and bones.

Acute Injuries

Acute injuries are caused by a sudden trauma. Examples of trauma include collisions with obstacles on the field or between players.

Common acute injuries among young athletes include contusions (bruises), sprains (a partial or complete tear of a ligament), strains (a partial or complete tear of a muscle or tendon), fractures (broken bones) and concussions.

Overuse Injuries

Not all injuries are caused by a single, sudden twist, fall, or collision. Overuse injuries occur gradually over time, when an athletic activity is repeated so often that parts of the body do not have enough time to heal between playing.

Overuse injuries can affect muscles, ligaments, tendons, bones, and growth plates.