Tag Archives: Injury Prevention

golf stretches

Dynamic Golf Stretches

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Golf requires strength, flexibility, endurance, and power to create pain-free movement and improve your game. The most common golf injury is low back pain followed by shoulder pain and knee pain. A physical therapist can assist you in improving your pain and correcting your body’s deficits.  These golf stretches will make your golf game less painful and reduce those extra strokes:

hamstring stretch

Hamstring Stretch
(move from upright into stretched position 10x)

back extension stretch

Back Extension Stretch
(hold club backwards overhead, repeat 10x)

hip back shoulder rotation

Hip/Back/Shoulder Rotation Stretch
(hold club behind back and rotate torso to each side 10x)

calf stretch

Calf Stretch
(move from upright into stretched position 10x)

lumbar rotation 1

lumbar rotation 2

Lumbar Spine Rotation
(hold club, plant feet as shown, rotate to each side 10x)

forearm rotation 1

forearm rotation 2

forearm rotation 3

Forearm Rotation
(hold club straight up, then rotate to each side 10x)

Physical Therapy Appointment

This information was written by Mishock Physical Therapy and Associates, a privately-owned, outpatient physical therapy practice operating in southeast Pennsylvania. They actively participate in the community by providing services to schools, retirement communities, and local businesses. Their mission is to provide the most efficacious, state-of-the-art physical therapy services to relieve pain, restore function and return you to the highest quality of life possible. For more information click here.

common running injuries

Common Running Injuries

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Running can be great for your health, but if an injury occurs never be afraid to seek help. The best treatment for injuries for runners is early management and education on self-care specific to the injury. We’ve compiled a list of common running injuries below. If you are experiencing lasting pain that affects your ability to complete your run or activities throughout your day, don’t modify your behavior – talk to your physical therapist.

IT (Iliotibial) Band Syndrome

  • Common Causes: Improper footwear, Increasing mileage and/or intensity too quickly
  • Symptoms: Usually occurs after a short period of running with sharp pain on the outside of the knee

For more information click here

Piriformis Syndrome

  • Common Causes: Increasing mileage and/or intensity too quickly, Poor running mechanics, Usually associated with weak hips and core.
  • Symptoms: Local pain and tightness in the buttock with possible tingling or numbness down the back of the leg. Most noted during prolonged sitting.

Shin Splints

  • Common Causes: Improper footwear, Lack of flexibility in calves, running on hard surfaces
  • Symptoms: Throbbing or aching pain along the front of the shin. Usually occurs during and/or following a prolonged run or walk.

For more information click here

Plantar Fasciitis

  • Common Causes: Improper footwear, Change in running surface, Calf tightness, increasing mileage and/or intensity too quickly
  • Symptoms: Deep ache and/or sharp pain in the bottom of the heel. Most commonly felt in the morning or following prolonged sitting

For more information click here

Runner’s Knee

  • Common Causes: Increasing mileage and/or intensity too quickly, Poor running mechanics
  • Symptoms: Swelling, Aching pain behind and/ or around the kneecap, pain walking up and/or downstairs

Achilles Tendinitis

  • Common Causes: Improper footwear, Increasing mileage and/or intensity too quickly
  • Symptoms: Swelling, painful to the touch, lack of flexibility along the back of the lower leg close to the heel.

For more information click here

 

Avoid Spring Cleaning Injuries

Do’s & Don’ts of Spring Cleaning

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Avoid Spring Cleaning Injuries

It’s that time of year for cleaning out the cobwebs, de-cluttering, and rearranging our homes. Some of us enjoy the task while others dread it. Did you know that the greatest risk of injury we face in our own homes? From muscle strains to home falls there is no shortage of things that can go wrong but we’ve complied a list of tips to help you minimize injury. Follow these spring cleaning safety tips to have a safe and productive spring cleaning!

    • 1. Do not rush because you are tired or in a hurry.

This is really the most basic spring cleaning safety tip, and all the other ones, at least to a certain degree, stem from this one.Spring cleaning can be tiring work. Do not forget safety even if you have worked hard all day and want to get done.The better thing to do when you are exhausted is to stop and take a break, drink a glass of water, sit under a nice cool fan, and rest instead of being unsafe.

    • 2. Be careful moving large pieces of furniture and appliances.

Use proper lifting technique, keeping you back straight and lifting with your legs. Also, wear shoes when moving heavy items so you don’t hurt your toes. Finally, if you feel it is just too heavy and you can’t find someone else to do it for you, just don’t move it. It won’t be the end of the world to just clean around it. Always have spring cleaning safety in mind.

    • 3. Be safe while on ladders and step stools.

When doing a task, such as washing windows, where you need to be on a ladder use extreme caution. Do not lean too far to either side. A good rule of thumb is that your belly button should not go beyond the sides of the ladder. Also, have someone available to hold the ladder steady for you if possible, and make sure before you step on them that the rungs are not wet, and you are wearing non skid shoes.

    • 4. Be careful when walking on wet surfaces.

This spring cleaning safety tip is really important every time you clean. Everyone knows how easy it is to slip on a wet floor. Make sure you take the proper precautions to keep from falling.
Also, make sure others in your family, including children, are also warned of the wet floor to keep them safe. You may need to block small children’s access to wet floors because they just don’t understand not to run and slide on them.

    • 5. Keep stairs, landings, and walkways clear of boxes, bags and other clutter.

Spring cleaning is a great time to de-clutter your home, but you need to make sure all the boxes and bags of stuff you are getting rid of don’t cause a safety concern. Make sure you place them outside walkways and especially away from steps and stairs where someone may trip on them.

    • 6. Don’t carry too much stuff at once, especially on stairs.

During spring cleaning you will also probably go up and down your stairs a lot carrying things if you live in a home with stairs. Make sure you keep a hand free to hold onto the stair railing. Also, whether you have stairs or not, always make sure you can see over the load you are carrying so you do not trip.

If you are experiencing pain or injury please reach out to a physical therapist. They can evaluate your pain and provide corrective action to help you feel great!

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gardening ergonomics

Gardening Ergonomics

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gardening ergonomics

It’s that time of year again. Time to exchange snow shovels and winter boots with gardening tools and watering cans. While the warmer weather brings on a new sense of happiness and energy, we need to remember to use proper body mechanics and follow general safety to avoid muscle aches and potentially serious injuries. The number one injury associated with gardening is low back pain. If you have experienced a recent injury or pain, we can help you recover.

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Here are a few tips to make your gardening experience more enjoyable and less painful.

LIFTING:
Lifting heavy objects such as bags of soil, planters, and mulch improperly can lead to low back strains and/or sciatic pain. Other options include moving half of the soil/mulch to a separate pot before lifting the bag or planting into smaller pots that are easier to maneuver. Using a garden cart or wheelbarrow can also assist with moving heavy gardening materials. Remember to lift with your legs, avoid simultaneous lifting and twisting and keep heavier objects close to your body to avoid injury.

PLANTING:
Prepping the soil can also be a difficult and tedious task requiring prolonged forward bending and frequent changes in position. Try prepping the planting bed by using long-handled gardening tools. Once the soil is ready, plant from a kneeling position using either a kneeling stool or a cushion. Remember to avoid twisting at the spine. Those with known chronic low back pain may want to consider planting in to pots, flower boxes or raised flower beds to avoid further injury.

WEEDING:
Most people dislike weeding their gardens and flower beds. Options to reduce the need to do so include using plants as ground cover or using mulch in your flower beds to minimize weed growth. If using a weed spray, look for bottles that have a sprayer hose to allow you to stand upright while treating your problem areas.

MOWING THE LAWN:
Another task that most people find tedious. When able, use an electric start mower. The action of pulling a cord to start your mower is the most common cause of low back injuries. If you must use a pull start mower, remember to bend at your knees and maintain the natural curve of your spine while reaching for the cord. Make sure you tighten your abdominal muscles just before pulling the cord in order to support your spine. If using a push mower, remember to maintain a proper upright posture and take breaks as needed.

Remember to listen to your body. Take frequent breaks and change positions when you start to experience aching, cramping, or fatigue. Stay hydrated and wear sunscreen. If you do happen to experience low back pain or any other injury, remember to contact your physical therapist. They can help alleviate your symptoms as well as educate you on proper body mechanics.

gardening

GARDENING STRETCHES
Stretching before you start gardening can help you from experiencing pain later. Here are some stretching techniques to help get you started!

1.) Fold your hands together and turn your palms away from your body, but this time extend your arms overhead. You should feel the stretch in your upper torso and shoulders to your hand. Hold for 10 seconds and repeat eight times.

2.) Place your hand just above the back of the elbow and gently push your elbow across your chest toward the opposite shoulder. This is a stretch for the upper back and shoulder. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

3.) Raise one arm overhead. Bend the elbow. Place the opposite hand on the bent elbow and gently push the elbow back further. This is a stretch for the triceps. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

4.) Extend an arm in front of you, making sure the elbow is completely straight. With your palm down, take the opposite hand and bend in the wrist downward. Then turn the palm up, and stretch the wrist backward. This stretches the forearm and wrist muscles. Hold for 10 seconds and repeat eight times.

If you are experiencing pain, trust a licensed professional. Our therapists will help identify the cause of your pain and work with you to help it go away, and prevent pain and injury in the future.

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The warm-up exercises were developed by professional hand therapists who are occupational and physical therapists specializing in the treatment of the hands, arms, and shoulders. These exercises and tips have been designed to supplement more commonly known gardening safety practices that concentrate only on preventing back injuries.
For more information visit: www.asht.org

shin splints

7 Ways Physical Therapists Treat Shin Splints

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shin splints

Here are 7 ways a physical therapist can help treat pain and symptoms associated with shin splints:

Pain Reduction: The RICE principle is the first step to recovery (rest, ice, compression, and elevation). Manual therapy and Kinesiotaping may also speed up recovery and reduce swelling.

Gait and Footwear Analysis: An analysis of how a person walks and runs is an important part of treatment. The wrong mechanism of walking can transmit a great deal of force through the shin to the knee and hip. In such situations, physical therapists will correct gait patterns and recommend footwear with shock-absorbing capacity.

Muscle Stretches and Strengthening: The tibial and peroneal muscles are attached to the shin and must be stretched adequately before any form of exercise. Physical therapy includes various stretches of the foot that will help stretch and warm up these muscles. Strengthening damaged muscles can also help.

 Activity Modification:  Physical therapists may suggest alternative activities to minimize stress on the shinbones. These can include swimming and cycling.

Increase Range of Motion (ROM): Exercises for the hip, knee, ankle, and foot improve blood circulation, reduce inflammation and relieve pain. A home exercise program may also be implemented.

Arch Support:  The absence or collapse of a normal foot arch can lead to shin splints. Physical therapists will recommend appropriate orthotics that can be custom-made for the patient and provide the proper amount of arch support.

Return to Sport: If you are an athlete, your therapist may tailor exercises that are specific to strengthening the areas needed to perform your sport. Modified use of your muscles may also be discussed and implemented. Return to your sport may be gradual to prevent re-injury.

To learn more about shin splints please visit our PTandMe injury center on this website by clicking here.

Physical Therapy Appointment

snow shoveling safety tips

Snow Shoveling Safety Tips

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snow shoveling safety tips

Snow Shoveling: A common cause of soft tissue injuries & low back pain

An average of 11,500 people are treated at emergency rooms for injuries and medical emergencies related to snow shoveling each year, according to a report released Jan. 17 by the Center for Injury Research and Policy at Nationwide Children’s Hospital.  Data from between 1990 and 2006 shows the majority of the injuries were soft-tissue injuries, with the lower back being affected 34 percent of the time. Acute musculoskeletal exertion was the cause of injury in 54 percent of the cases, followed by slips and falls (20 percent) and being struck by a snow shovel (15 percent).  Study authors recommended individuals talk to their doctor before shoveling snow, particularly those who do not exercise regularly, have a medical condition or are in a high-risk group. They also recommended alternative snow removal methods.

Clearing snow & Ice

Clearing snow and ice from driveways and sidewalks is hard work. To prevent injuries, follow these safety tips from the National Safety Council, the American Academy of Orthopaedic Surgeons, and other prevention organizations.

  • Dress warmly, paying special attention to feet, hands, nose,
    and ears.
  • Avoid shoveling snow if you are out of shape. If you have a history of heart trouble, do not shovel snow unless your doctor says it’s okay.
  • Do light warm-up exercises before shoveling and take
    frequent breaks.
  • If possible, push snow in front of you. If you have to lift it, pick up small amounts and lift with your legs, not your back. Do not toss snow over your shoulder or to the side.

Use ergonomic lifting technique

Whenever possible, push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques.

  • Always face towards the object you intend to lift (ie have your shoulders and hips both squarely facing it)
  • Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight
  • Keep your loads light and do not lift an object that is too heavy
    for you
  • If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique)
  • Avoid twisting the back to move your object to its new location – always pivot your whole body to face the new direction
  • Keep the heaviest part of the object close to your body at your center of gravity – do not extend your arms to throw the snow
  • Walk to the new location to deposit the item rather than reaching or tossing

Video provided by the Center for Physical Rehabilitation with locations throughout Grand Rapids, MI. Check them out online here.

snow shoveling safety tips PTandMe

SENIORS NOTE:

Whenever possible, avoid shoveling snow first thing in the morning. If this is not an option, a proper indoor warm-up will prepare the body for additional activity. Jogging in place, or using a treadmill or stationary bike for 5-10 minutes are options for safely raising the heart rate while in a neutral temperature. As with any exercise, drinking lots of fluids will help maintain electrolyte balance and prevent fluid loss.

 

For more cold weather safety tips to keep you out of harm’s way this winter check the articles below!

Staying Warm in Winter PTandMe  Winter Safety PTandMe  

 

Need help from a physical therapist?

We work with expert teams around the country to make sure you have access to the best care possible.

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cold weather exercise tips

Cold Weather Exercise Tips: Running Safety

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Cold temperatures and decreasing daylight hours do not mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather can ease the winter doldrums, improve your energy level and help you to be in better shape for the spring/summer. However, it is important to follow our PTandMe cold-weather exercise tips to run safely and comfortably through wintry weather.

  • Pay attention to temperature and wind chill: If the temperature drops below zero F or the wind chill is below -20F, you should hit the treadmill.
  • Protect your hands and feet: It is estimated that as much as 30% of your body heat escapes through your hands and feet.
  • Dress in layers: It is important to start with a thin layer of synthetic material such as polypropylene, which wicks sweat away from your body. stay away from cotton as a base layer as it holds moisture and will keep you wet. If it is really cold out, you will need a middle layer, such as polar fleece for added insulation.
  • Avoid overdressing: You should feel a slight chill off your body the first 5 minutes of winter running; after that, you should warm-up.
  • Protect your head:  Wearing a hat that will help prevent heat loss is very important.
  • Do not stay in wet clothes: If you get wet from rain, snow or even from sweat in chilly temperatures, you are at risk for hypothermia. It is important that you change wet clothing immediately and get to warm shelter as quickly as possible.
  • Stay hydrated: Despite the cool weather, you will still heat up and loos fluids through sweat. The cool air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or sports drinks before, during and after you run.
  • Remember sunscreen: Sunburn is still possible in the winter. It is also important to protect your lips with lip balm.
  • Take it easy when it is frigid: The colder the temperature becomes, the greater your risk for a pulled muscle when running in the cold, so warm up slowly and run easily on very cold days.
  • Run in the wind: If at all possible, head out into the wind, so that on your return run, the wind will be at your back when you are sweaty and could catch a chill.

Looking for help with a nagging injury? Find a physical therapist near you.

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For more cold-weather exercise tips to keep you safe this winter check out the articles below!

Staying Warm in Winter PTandMe  Winter Safety PTandMe  Snow Shoveling Safety PTandMe

Lifting Safety Tips PTandMe

Avoid Back Pain with These 8 Lifting Safety Tips

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Lifting Safety Tips PTandMe

During the holidays, back injuries become more prevalent as people maneuver themselves up and down ladders and stairways while carrying or lifting heavy objects. A little bit of lifting safety can go a long way to keeping your holiday season bright.

1. SIZE UP THE LOAD

Check to ensure the load is stable and balanced.

2. PLAN THE JOB

Consider all possibilities. Is the path clear? What is the weight of the load? How much stress will be placed on your back? Is there traffic, a tripping hazard, a doorway to go through, or a stairway to go up or down? Avoid carrying an object that requires two hands to hold, either up or especially down, a flight of stairs.

3. ESTABLISH A BASE OF SUPPORT

Use a wide, balanced stance with one foot in front of the other. Make sure you have firm footing and that your feet are a shoulder-width apart. This staggered stance gives you the stability of not falling over and being able to secure the load.

4. BEND YOUR KNEES, KEEP YOUR HEELS OFF OF THE FLOOR AND GET AS CLOSE TO THE OBJECT AS POSSIBLE.

Always lift with your legs and not your back.

Proper Lifting Technique PTandMe

5. BE CERTAIN YOU WILL BE ABLE TO MAINTAIN A HOLD ON THE OBJECT WITHOUT HAVING TO ADJUST YOUR GRIP LATER.

You can use gloves to help maintain an adequate grip, but don’t rely on gloves because they can de-sensitize the fingers making you unable to feel the object.

6. LIFT GRADUALLY

Lift gradually with your legs without using jerky motions.

7. KEEP THE LOAD CLOSE TO PREVENT ARCHING YOUR LOWER BACK.

As you begin the lift, tighten your stomach muscles, and keep your head and shoulders up. The closer the load is to your spine, the less force will be placed on your back.

8. PIVOT

Don’t twist. Move your feet in the direction of the lift. This will eliminate the need to twist at the waist.

Whether at home or at work safe lifting practices can keep your back healthy and safe. Before lifting heavy objects decide how you will lift carry & place the item before you pick it up. If you are experiencing persistent pain, please contact us. We want to help you to be at your best this holiday season.

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fall prevention at home

Fall Prevention: Risks & Tips in your home

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fall prevention tips at home

While falls can happen anywhere, more than half of them happen in the home. One in every three adults 65 and older fall AT HOME each year in the U.S. One of the easiest ways to help prevent a fall is to make sure that certain tripping hazards are addressed and removed. We’ve compiled a short list below to help you get started.

COMMON WARNING SIGNS FOR FALLING ARE:

  • Feeling pain or stiffness when you walk
  • Needing to walk slower or to hold on to things for support
  • Feeling dizzy or unsteady when you get up from your bed or chair
  • Feeling weak in your legs
  • You take more than one medication
  • You have problems seeing
  • You have had at least one fall in the past year

RISKS TO CONSIDER WHEN FALL PROOFING YOUR HOME:

Lighting

  • Is the lighting adequate, especially at night?
  • Are stairwells well lit?
  • Is there a working flashlight in case of power failure?
  • Can lights easily be turned on even before entering
    a dark room?

Surfaces

  • Are there any wet surfaces that are frequently wet?
  • Are steps and stairs in good repair and the
    appropriate rise?
  • Do steps have handrails in good repair?

Trip Hazards

  • Are there throw rugs in the walking path?
  • Does the family pet often sleep in walking paths?
  • Is the carpet in good repair without tears or fraying?
  • Are there extension cords or raised door sills in the walking paths?
  • Is there a clear path from the bed to the bathroom?

If you feel that you are at risk for falls, talk to your physical therapy provider. Most physical therapy clinics offer fall risk assessments that can help determine any areas of risk. By participating in a fall prevention program, you can reduce the likelihood of a fall and increase the ability to live independently. Fall prevention programs mainly focus on core strength, flexibility, and patient education.

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FLYR_FallPrevention_HomeFalls

For more information about balance and fall prevention click the links below:


    
high school sports injuries

High School Sports Injuries

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Every year, millions of teenagers participate in high school sports. An injury to a high school athlete and the pressure to play can lead to decisions that may lead to additional injury with long-term effects. High school sports injuries can cause problems that require surgery as an adult, and may lead to arthritis later in life.

When a sports injury occurs, it is important to quickly seek proper treatment. To ensure the best possible recovery, athletes, coaches, and parents must follow safe guidelines for returning to the game.

Teenage athletes are injured at about the same rate as professional athletes, but because high school athletes are often still growing they are more susceptible to muscle, tendon, and growth plate injuries.

Types of High School Sports Injuries

Injuries among young athletes fall into two basic categories: overuse injuries and acute 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), and fractures.

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, parts of the body do not have enough time to heal between playing.

Overuse injuries can affect muscles, ligaments, tendons, bones, and growth plates. For example, overhand pitching in baseball can be associated with injuries to the elbow. Swimming is often associated with injuries to the shoulder. Gymnastics and cheerleading are two common activities associated with injuries to the wrist and elbow.

Stress fractures are another common overuse injury in young athletes. Bone is in a constant state of turnover—a process called remodeling. New bone develops and replaces older bone. If an athlete’s activity is too great, the breakdown of older bone occurs rapidly, and the body cannot make new bone fast enough to replace it. As a result, the bone is weakened and stress fractures can occur—most often in the shinbone and bones of the feet.

Concussion
Concussions are mild traumatic brain injuries. They are caused by a blow to the head or body that results in the brain moving rapidly back and forth inside the skull.

Although some sports have higher instances of concussion—such as football, ice hockey, and soccer—concussions can happen in any sport or recreational activity.


Growth Plate Injuries

Growth plates are areas of developing cartilage tissue near the ends of long bones. When a child becomes full-grown, the growth plates harden into solid bone.

Because growth plates are the last portion of bones to harden (ossify), they are vulnerable to fracture. Growth plates regulate and help determine the length and shape of adult bone, therefore, injuries to the growth plate can result in disturbances to bone growth and bone deformity.

Growth plate injuries occur most often in contact sports like football or basketball and in high impact sports like gymnastics.

ThinkstockPhotos-90911121

Treatment

Treatment will depend upon the severity of the injury, and may include a combination of physical therapy, strengthening exercises, and bracing. More serious injuries may require surgery.

Return to Play

A player’s injury must be completely healed before he or she returns to sports activity.

In case of a joint problem, the player must have no pain, no swelling, full range of motion, and normal strength.
In case of concussion, the player must have no symptoms at rest or with exercise, and should be cleared by the appropriate medical provider.

Prevention
Many high school sports injuries can be prevented through proper conditioning, training, and equipment.

High school athletes require sport specific training to prevent injury. Many injuries can be prevented with regular conditioning that begins prior to the formal sports season. Injuries often occur when athletes suddenly increase the duration, intensity, or frequency of their activity. Young athletes who are out of shape at the start of the season should gradually increase activity levels and slowly build back up to a higher fitness level.

Using proper technique for the position being played is also key to preventing injury. Proper equipment—from the right shoes to safety gear—is essential. In addition, injuries can be prevented when athletes understand and follow the rules of the game, and display good sportsmanship.

Information provided by American Academy of Orthopaedic Surgeons