Avoiding Baseball Injuries

Baseball can take its toll on your shoulder and elbow.  Injuries in these locations are quite common from overuse and from many other issues.  Most of these injuries, however, are preventable with the correct behavior.

To prevent baseball injuries to the elbow and shoulder, make sure to warm up properly by stretching, running and throwing gradually.  Players should be rotated throughout the game so that the burden isn’t on any one player.  Pitching should be done only in an age-appropriate manner. For instance, a 7-8 year old shouldn’t pitch more than 50 pitches in a game, and a 17-18 year old should max out at 105 pitches. There are even charts for the rest period that pitchers should take between games and the age recommendations for various pitches. Following these can significantly reduce injuries.

Pitchers should not continue if they have elbow or shoulder pain; and, if the pain continues, they should see a doctor.  You should communicate regularly about how your arm is feeling and you should work on developing your skill in an age appropriate manner.

Preventing Soccer Injuries

Soccer is one of the most popular sports in the world – and it’s gathering speed in the United States. How can you prevent sports injuries and ensure safe playing for kids and adults? Here are some key tips to keep you playing soccer and enjoying without injury.

Make sure that your equipment is all well-fitted, including your cleats and shin guards.  Pay attention to the field before you start to play and look for poor conditions, pot holes, etc. Try to play only with fixed goals so that you don’t have accidents with goals falling on players.

Use synthetic balls rather than leather balls, as the leather balls can become waterlogged and be dangerous – especially if you’re heading.

Make sure you stretch before playing and that you avoid overuse. Most injuries happen at the end of games when players are pushing their limits and demanding too much of their bodies. Finally, always stay hydrated and pay attention to the weather conditions before heading out for the game!

Dealing with Shin Splints

People who complain about pain in the shins after intense running, or after doing a lot of exercise when they don’t usually exercise, may find that they have shin splints.  Another word for this is Medial Tibial Stress Syndrome and it is an irritation of the Tibia, or the shin bone.

For runners, this condition comes from over-use or from running on hard surfaces.  There are, of course, other reasons that a person might have shin pain; the most common other reasons include Compartment Syndrome or a Stress Fracture. These conditions require testing and a visit to a sports medicine doctor.

For Medial Tibial Stress Syndrome, a few common treatments to try before seeing a doctor include: ice packs, arch supporting orthotics and shock absorbing insoles. There are a number of other ideas as well. You can use anti-inflammatory gels, wear a compression sleeve to reduce symptoms, or maintain a running log to track progression.

Ski Safety Tips

On the slopes, it's essential to pay attention to these tips so that you won't end up with a ski injury. While people think that skiing is a dangerous sport, most injuries on the slopes are due to situations that could have been avoided.

Taking a few ski lessons can actually reduce your chance of injury by as much as 50%.  Make sure that your boots are fitted perfectly and have them routinely checked. Bindings should also be checked and maintained.

Certainly, you shouldn't find yourself on a slope that is too difficult for your ability level.  Black diamonds, for instance, are only for advanced skiers, and double black diamonds are for truly advanced skiers.

Make sure to be properly warmed up before skiing.  While we all agree that it's important to warm up before exercising, many people forget that skiing is also exercising.  Stretch your hamstrings before you start, get your quadriceps and calf muscles warm and get your heart rate up a bit.

Finally, before getting on the slopes, make sure to have a good breakfast and to take energy snacks with you along the way.  Pay attention as you get tired and give your body the chance to rest when you need to.

Golfer Elbow Explained

If you've never heard of golfer elbow you can probably breathe a sigh of relief that you haven't had it. It's a similar injury to tennis elbow but the pain is on the inside of the elbow rather than on the outside. It's common with golfers and with tennis players who use a top spin on their forehand shots.

Also referred to as flexor/pronator tendinopathy, it includes pain on the bone bit on the inside of the elbow and weakness in the wrist. It can also include pain when you bend the wrist palm downwards and with thumb downwards.

If you think you have golfer elbow, you can ice the injury for two days (15 minutes at a time for up to six times a day) and rest. See if you can find a brace or support to reduce the pressure on the elbow. If the pain persists, see a sports injury specialist who can help you with treatment and rehab.

A doctor or sports injury specialist will use ultrasound or a laser treatment, prescribe anti-inflammatory medicine and use sports massage techniques with you.