Sports injuries occur during participating in sports or exercise.
Experts say anyone is at risk of injuries as long as they are participating in different sports or exercises.
However, Nelson Mukasa, proficient in mass sports and main sports instructor for bi-monthly Kigali Car-Free Day, says there are risk factors that can expose one to sports injuries.
These, he says, include people who haven’t been regularly active, and those who don’t warm up properly before exercises.
Other factors include age, lack of care, being overweight, among others.
Regarding age, Mukasa explains that the older one gets, the more likely they are to experience an injury while doing sports or exercising.
Daniel Gahungu, a general practitioner at Galien Clinic in Kigali, says lack of care can also contribute to sports injuries.
He explains that in most cases, the minor injuries people sustain end up developing into bigger problems in the future simply because they were not attended to early.
He says injuries such as tendonitis and stress fractures can be recognised early by a physician if one seeks help timely. They only develop into a serious injury if left untreated or ignored.
Another factor, he says, is being overweight.
Gahungu explains that when one is overweight, the extra weight can put unnecessary stress on the joints, including hips, knees, and ankles.
The pressure, he says, is magnified with exercise or sports. This increases the risk of sports injury.
TYPES OF INJURIES
Strains, knee injuries, swollen muscles, Achilles tendon rupture are just some of the common types of sports injuries.
For knee injuries, Mukasa says any injury that interferes with how the knee joint moves could be a sports injury. It could range from overstretch to a tear in the muscles or tissues in the knee.
When it comes to swollen muscles, he says swelling is a natural reaction to an injury and that swollen muscles may also be painful and weak.
Achilles tendon rupture—which is a thin, powerful tendon at the back of the ankle—can break or rapture during sports. When it does, he says one may experience sudden, severe pain and difficulty walking.
PREVENTION AND TREATMENT
Mukasa says in most cases, preventing common sports injuries is beyond one’s control, but they can still be prevented.
He explains that working out often is important as it keeps injuries at bay.
To prevent injuries, Mukasa says that it’s necessary for one to always start with a gentle warm-up. Besides, warming up gently also increases blood flow to the muscles, getting one in better shape, and decreasing chances of injuries.
"In whatever exercise one is doing, it’s important to first engage in pre-participation training for the relevant muscles groups to adjust a few days or even weeks before the activity,” he says.
Mukasa advises that in any activity that is meant to be an exercise, it’s important for one to ‘listen to their bodies’. Whenever there’s a sense of fatigue, stop the exercise as it could prevent injuries.
Gahungu says most common sports injuries are mild/moderate and that one can be treated at home using different remedies.
However, he points out that some injuries may take longer to heal, even with good treatment.
For instance, he says, if the strain is severe, the entire muscle, tendon, or ligament is torn away and surgery may be needed.
"If you suspect a serious injury or have any signs such as deformities in the joint or bone, excessive swelling of the injured part, changes in skin colour beyond mild bruising, it’s important to seek medical help from an expert,” he says.
Another way of ensuring treatment for an injury acquired during sports, Mukasa says, is by maintaining fitness in the face of injury.
Depending on the type of injury one has, he says, one may be able to modify their training or add alternate forms of training to maintain cardiovascular conditioning or strength.
"Working with your trainer, therapist, or physician to establish a good alternative workout programme is important,” Gahungu says.
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