5 tips to reduce sports-related joint injuries

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 Intense training and high-impact sports like running, rugby, and soccer can affect your joints, putting you at risk for wear and tear, joint pain, sports injuries, and even osteoarthritis.


When running or playing sports that require a lot of running, high impact can put pressure on the ankles, particularly the knees. For contact sports like rugby, the shoulders and neck are also vulnerable to damage.


While it's nearly impossible to completely avoid injury, there are a few steps you can take to reduce stress on your joints and minimize injuries:


1. Make your diet suitable for the joints


A healthy and balanced diet is vital for healthy bones and joints. The Arthritis Foundation of America recommends an anti-inflammatory diet to reduce joint pain and inflammation associated with osteoarthritis.


A previous Health24 article explains that an anti-inflammatory diet involves eating plenty of fresh fruits and vegetables, as well as omega-3 and -6 fatty acids to promote joint lubrication and reduce inflammation. Calcium and vitamin D are also important, as they help build bones.


Getting enough sulfur in your diet will also benefit your joints. Sulfur draws fluid into the joints, contributing to lubrication.


2. Improve balance and stability


In sports like rugby, netball, and soccer, players must change direction quickly. Here, balance and stability play an important role in preventing joint injuries.


Using a balance board is one way to improve stability. A systematic review of sports injury prevention studies published in the Journal of the American Medical Association found that training with a balance board is an effective means of reducing ankle injuries.


3. Treat pain and lubricate the joints


Managing pain can be difficult for athletes. Taking pain relievers, such as pain relievers or non-steroidal anti-inflammatory drugs (NSAIDs), is effective in relieving joint pain, but training while taking them can be risky. For marathon runners, the use of pain relievers has been associated with muscle problems, interfering with the muscle's ability to contract and relax, which can lead to muscle cramps.


An alternative approach is to use a topical gel without drugs. Look for one that contains phospholipids. These are an important component of the synovial fluid that is responsible for lubricating the joints. With drug-free treatments, there is less downtime, which means you don't lag behind in your training.


4. Mix it up


Cross training is important to avoid straining your weight-bearing joints. If you run or play a sport that requires a lot of running, it's important to give your knees and ankles a break, according to Dr. Michael Fredericson, professor of Orthopedic Surgery at Stanford University Medical Center and director of Stanford Runner's Injury Clinic. In an interview for the Stanford University blog, Dr. Fredericson recommends including other aerobic exercises in your training program. This could include deep water running, elliptical training, or cycling.


5. Take a break


Overtraining and too little recovery time can lead to fatigue, increasing the risk of injury to the body. Take regular days off and don't overdo it. Try alternating intense and easier training sessions to avoid putting undue stress on your body.


Dehydration dizziness can also cause you to take a wrong step or lose your balance. Be sure to maintain your fluid intake to avoid dehydration and consider taking an electrolyte solution or supplement to avoid an imbalance.


At Expert Joint Care clinic Dr. Nandan Rao provides an advanced approach to treating conditions affecting major joints of the body. All arthroscopic surgeries of the Shoulder, Elbow, Wrist, Hip, Knee and Ankle for ligament, cartilage, labrum and meniscus injuries are done using the latest technique and equipment. Recently Dr Nandan was felicitated with “Pride Of Surat” award in recognition for his dedication to patient care during the COVID-19 pandemic.

Book your appointment call us on - 0261-2607040 | 0261-2607000

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