How to Prevent Stress Fractures? Five Effective Ways to Consider

 

Stress fracture is known for being the most common running injury. It also accounts for approximately 45% of all other sports injuries. Why? Because our bones tolerate stress whenever a specific amount of force is inflicted on them.

The force can come from the push and pull of a muscle or from the shock of the foot or leg hitting the floor abnormally. In the following write-up, I have jotted down a few ways to prevent stress fractures. Please check them out now.

Increase Calf Flexibility

A reputed musculoskeletal doctor said stress fractures often occur due to tightness in the calves. It forces the heels to lift prematurely while running and transfers substantial force to the forefoot. To increase calf flexibility, carry out the below-mentioned steps:

·         Stand near the wall. Keep one foot in front of the other and bend the knee.

·         Lean on the wall while bending the back knee and keeping the heel firm on the ground.

·         Feel a sort of stretch in the lower portion of the calf.

·         Hold the position for at least 30 seconds.

 

2.      Consume Dairy

It will beneficial to detect the foods, dietary patterns, and nutrients that trigger stress fractures and changes bone density. By consuming skim milk and dairy products with abundant calcium, you will be able to lower the risk to a great extent. Animal protein and potassium also help.

Also read: Foods to Incorporate in Diet when Recovering from Sports Injuries

 Avoid Nonsteroidal Drugs

Nonsteroidal anti-inflammatory drugs or NSAIDs can be harmful when addressing a stress fracture. They interfere with the structural integrity of the bones and alleviate tendon repairs after a sports injury. So keep a distance from them if you wish to continue your athletic career without any hassle.

4.      Put On Proper Footwear

It is necessary to invest in proper shoes with enough support. If you are not sure what type of shoes will help, please ask the staff at the sneaker stores. The footwear is considered ideal if it feels compatible with the overall shape of your foot.

You may have neutral, high, or flat arches. For the neutral, moderate stability shoes are believed to best. Flat-footed need shoes with high stability. High arches must select cushioned shoes that guarantee midsole padding.

5.      Allow Bones to Heal Properly

Early return to the field and gym can pave the way for irreversible complications. If you already got a stress fracture, please go through an MRI before resuming training. If the bones are yet to heal, take rest and limit movement.

According to a renowned musculoskeletal doctor, prevention and immediate intervention are preferred, but it is quite challenging to predict injuries. The athletes, after all, are different from one another in terms of the training methods they follow, their biomechanical predisposition, and other factors – muscle stretch, flexibility, diet, etc. A typical treatment plan comprises of two phases. The first phase includes medications and physical therapies, while the second one focuses on endurance and gait drills.

Common Musculoskeletal Injuries Athletes May Have

Almost all professional athletes suffer from injuries at some point in their life.  None can claim that they played sports for years and never got hurt. Preventing injuries is a difficult endeavor, especially for those who hit the field on a daily basis. Still, by not committing mistakes such as purchasing poor quality equipment, training incorrectly, not warming up enough, etc. can help to a great extent. One may finally bid goodbye to musculoskeletal injuries.

To know about the common musculoskeletal injuries and also about their treatments, please check out the following write up now.

Ligament Sprain 

A ligament sprain is considered one of the most common sports injuries that happen when one stretches their ligaments abnormally. The tear can either be complete or partial, and the severity usually depends on the number of ligaments affected.

Ligament sprain often affects the following body parts of patients- wrists, ankles and knees. Football, volleyball and tennis players and cyclists are more prone to have the symptoms of a ligament sprain.  Some of the common symptoms include, swelling, pain and bruising. Overlooking the symptoms is not the right way to choose. Rather, the patients should treat this injury with the help of a musculoskeletal doctor as soon as possible.

Tendonitis

Tendinitis or Tendonitis could be defined as a sports injury that affects more than one body part, including Achilles tendon, knee, shoulder, hip, and the base of the elbow and thumb, at the same time. If you experience tendonitis, you will have symptoms like pain, swelling, and a general sense of irritation.

Golf players, runners and tennis players are at high risk of this injury. Athletes who experience tendonitis feel severe pain in the affected area and the surrounding parts. In order to get rid of unbearable pain, the patients should consult highly experienced doctors who specialise in treating musculoskeletal injuries.

Tendon or Muscle Strain 

A tendon or muscle strain is an injury which is caused by stretching, overuse and force. Boxers, wrestlers and football, hockey and soccer players are at high risk of this injury. Some of the common symptoms of tendon or muscle strain include, bruising, redness, inflammation, weakness in the affected areas, pain, and so on.

One of the best ways to eliminate or alleviate the symptoms is by scheduling an appointment with a proficient, experienced, and reliable musculoskeletal doctor. He or she is trained enough to treat almost all kinds of injuries within a short period. Now isn’t that great?

When choosing a sports medicine or musculoskeletal specialist, it is necessary to check his or her track records and experience. By doing so, you will be able to make the right choice. It is also important to do some research. All these steps will help you select highly professional and experienced doctors with excellent track records.

3 Habits of Pro Athletes - Tips and Techniques to Stay Fit

Staying fit and healthy is important for all. Especially when it comes to professional athletes, it becomes a part of their job. As an unfit athlete, you can't give your best in the field. So you have to step up your overall fitness level. In order to achieve your fitness goal, you need to follow some tips and techniques. In this post, we will discuss about the three habits that will help you to achieve your fitness goals. 

1. Warm-up 

1. Before you start a high-intensity workout, you need to spend some time to warm up your body. You need to spend around half an hour for the warm-up session. After that, you can enter your core game or workout session. After that, you also have to spend a few minutes in cooling down. If you don’t follow this technique then chances are very high you might get injured. In that case, you have to see a professional musculoskeletal doctor to treat your condition. You can also opt for PRICE therapy to treat minor injuries.
2. 2. Dietary Habits
3. Proper diet is very important for athletes. Due to this reason you need to eat healthily. It will give you the power and stamina that you will need to stay ahead from your opponents. When playing a sport, you need a lot of energy. You will get that from your diet. Apart from that, it will also help you with recovering faster.

3. Rest and Recovery

When it comes to recovery, your diet is not the only thing that does the hard part. You need to take proper rest to give your body the chance to recover faster. Due to this reason, we always recommend individuals to sleep at least for 8 hours to stay fit and healthy. 

So, these are the three habits that can boost the performance of an athlete. Meanwhile they can also opt for taking supplements. By consuming the right supplement at the right time you can boost your health and fitness level. It will help you to gain muscle mass, cut calories and improve your energy level & efficiency. When taking supplements, you have to ensure that it is not banned.

Products like whey protein, carbohydrates powder are completely safe to consume. So, overall it is fair to conclude that the right supplement can help you to stay fit and healthy but if you still get injured then visit a professional musculoskeletal doctor. This is all for now. Hope you have enjoyed reading the post. 

A Brief Discussion on the Sports Causing Maximum Injuries

It is natural for every professional athlete to get hurt while playing or exercising at some point in his or her entire life. While the common strains and sprains could be successfully treated through home remedies, medical assistance must be sought immediately if a person has suffered from a severe fracture or concussion.  Now I have chalked down names of four incredibly popular sports that are likely to cause most injuries. Readers are requested to buy some time and take a close looks at the below-mentioned pointers. 

• Basketball- More than twenty six million youngsters belonging to the age group 12-17 simply love playing basketball. However, this particular sport can be a bit risky probably because in the past, many people have been hospitalised due to broken tooth, twisted leg, and general trauma. A renowned exercise medicine doctor has said that for remaining safe, it would be better to wear eye protecting goggles, elbow and knee pads, mouth guard, and a supporter. Indulging in strength training can also help a lot. 
• Football- According to latest research, football is believed to have earned acknowledgement from people throughout the world. This contact sport is known to be responsible for about 30 percent of all sports-related injuries primarily affecting medial collateral ligaments present in knees and lateral ligaments of ankles. Mastering the tackling techniques, always warming up, and investing in quality safety equipment are essential. 
• Ice Hockey- Although not as popular as the two sports specified above, ice hockey is also capable of inflicting some serious injuries. The players generally receive a violent blow to their head, which in turn causes overall physical disturbance. Strictly adhering to the rules, limiting contact as much as possible, purchasing a face mask along with a durable lined with foam, and taking adequate amounts of rest are certain essential tips to keep in mind. 
• Softball and Baseball- Modern-day individuals join softball and baseball specifically to pass their leisure time but these can also impose immense agony and discomfort in the form of rotator cuff tears, ulnar collateral ligament (UCL) pull, spondylolysis, and muscle spasms. Stretching for a stipulated period before hitting the field, using detachable bases, wearing shin and elbow guards as well as a batting helmet can effectually increase safety quotient to a great extent. 

In case you have injured yourself while participating in any of the sport specified above and the pain as well as inflammation is worsening with each passing day, consider contacting a proficient and experienced exercise medicine doctor right now. He or she would carry out a thorough physical examination, prescribe proper supplements, and also specify if there is a need for surgery. Owing to plenty of options readily available, you must conduct research, seek specialised referrals, look out for necessary skills, and the schedule appointment with a practitioner cautiously.   

A Brief Overview of Musculoskeletal Disorders and its Treatment

Musculoskeletal disorders, also known as MSDs are considered as the most common problem for many people. On the top of that, this is also one of the most expensive physical disorders for the people as well as the companies. As per the statistics, musculoskeletal disorders are considered as the largest category of the workplace injuries and they are responsible for more than 30% of the overall compensation costs for the workers. In this post, the readers will be able to have a brief outlook on the overall concept of musculoskeletal ailments.

What are MSDs?

The definition is very lucid! MSDs are the kind of injuries that hamper the movement of the musculoskeletal system or the body. Some of the vital body parts include ligaments, discs, muscles, blood vessels, etc. There are different types of therapies and medications available in the market but the best solutions can only be availed from the musculoskeletal doctor. Apart from them, sports orthopedic specialists can also provide the best possible solution.  Here is a list of certain MSDs. Quickly, go through this.


• Ligament Sprain
• Digital Neuritis
• Trigger Thumb or Finger
• Tension Neck Syndrome
• Tendonitis
• Carpal Tunnel Syndrome
• Mechanical Back Syndrome
• Epicondylitis
• Radial Tunnel Syndrome

What are the Causes of MSDs?

• Stiff joints

• Dull aches

• Recurrent pain

• Swelling

A wide number of factors assist in causing disorders like the lifestyle of a person, the type of activity undertaken by the person throughout the day, age, family history, occupation and lot more. Minimal sports training can cause wear and tear on certain body parts. Similarly sitting in the same posture every day in front of the computer, participating in repetitive motions, getting engaged in poor posture at work, lifting unfamiliar heavyweights and many other factors also contribute in causing MSDs.

Indications of MSDs

Musculoskeletal disorders result in immense pain and it shows certain indications. Check out the list mentioned below to get familiar with the symptoms of MSDs. 

There are also several instances, in which we find that the symptoms interfered with the day-to-day tasks like tying, walking and many other. In addition to that, a person may also develop a limited range of motion and will face great trouble in completing his/her scheduled activities. If you come across any of the given symptoms, you may consult with one of the best sports orthopedic specialists who have wide experience. 

Diagnosis and Treatment

The best way of diagnosing MSDs is to undertake physical examination like checking swelling, atrophy, redness, pain, weakness in the muscle. The examiner might also conduct tests to check the reflexes in order to know about the nerve damage. Apart from that musculoskeletal doctor will also conduct MRI scans, X-rays and different tests.

The treatment of the injury mainly relies on the type of diagnosis as well as the severity of the symptoms. A person might be offered with medications, exercise and in most of the cases, people are offered with therapies like physical and occupational. 

So, in case you are suffering from musculoskeletal disorders then don’t rely on homely remedies to get rid of the same. It would be best if you get in touch with the professional sports medicine doctor to get best possible results.

Basic yet Beneficial Facts to Know About Sports Injury

Sports injury is an inevitable occurrence with the professional athletes and even with the amateurs. No athlete has reached the top of his/her career without being injured and it has become very common with them.

Whereas acute injuries like sprained ankles, strained backs, and fractured parts need immediate medical attention, it also haunts you in form of sudden and severe pain, extreme arm or leg weakness, difficulty in bearing weight on knee, leg, foot or ankle. On the other hand, signs of chronic injuries are swelling in the injured area, pain in exercising and playing the sports normally and having dull ache even when you rest.

Seek Medical Attention In Case of Severe Injury

In most of the cases, it is seen that the injuries that athletes incur causes long-term pain and significant problem in their mobility. At times, they find it difficult to participate anymore in the events partially or permanently.

Seeking medical attention and consultation from a professional musculoskeletal doctor would be one of the best things to keep in mind. The professionals will ensure better healing and quick recovery from the injury.

You can consult with consultants who are experienced in exercise sport and musculoskeletal medicine. Besides treating the existing sports injury, a veteran physical therapist can also help you prevent joint pain and injuries with therapeutic exercise program specifically designed around your sports that would, in turn, maximize outcomes, however, averting sports injuries are beyond control. 

Your doctor may prescribe you a non-steroidal anti-inflammatory drug like ibuprofen and aspirin or acetaminophen. Besides, immobilization can be also suggested to shun the odds of aggravating the condition resulted from continuous moving. Casts, splints, slings and leg immobilizers are often used to prevent from moving the injured area. In few cases, surgery is also suggested to fix torn tendon and ligaments or put right the broken bones back in place. 

Coping With the Pain of Sports Injury at Home

No sports injury should be taken casually. Even if the extent of pain is low, it is important to get medical attention from a musculoskeletal doctor or sports consultant as it might cause trouble later in life. When at home, make the best use of the ice pack for 15 minutes multiple numbers of times throughout the day. This will help in alleviating the payment to a great extent. 

Put equal pressure on the injured area in order to reduce swelling and while resting in bed, put the injured area on a pillow at a level above your heart, it helps to reduce swelling. Immediately stop exercising or playing whenever you feel pain as it will cause more harm.