Know the basics

KNOW THE BASICS

SPRAIN – a stretched or torn ligament

STRAIN – a stretched or torn muscle or tendon

ACUTE VS. OVERUSE INJURIES:

Acute injuries result from a sudden trauma, such as a collision or fall.

Treat acute injuries with R I C E: REST, ICE, COMPRESS, ELEVATE.

Overuse injuries are sustained from repeated action when the body does not have time to heal. DON’T IGNORE THESE SIGNS:

• Pain that increases with activity

• Swelling

• Decreased range of motion

HOW TO PREVENT SPORTS INJURIES

Get a preseason physical and follow your doctor’s recommendations.

Warm up before each practice or game.

Wear protective gear that fits well and use equipment appropriate for your sport.

Make sure playing fields and environments are safe and well-maintained.

Practice safe techniques for your sport. For example, football players should not lead with the helmet when tackling.

Increase training gradually over time and cross-train to strengthen different muscle groups.

Seek timely medical care for an injury. Don’t “play through the pain.” This may make an injury worse.

COMMON INJURIES IN YOUR SPORT:

VOLLEYBALL: Ankle sprains; Finger fractures, dislocations, sprains and strains; Patellar tendinitis; Rotator cuff tendinitis

GYMNASTICS: Achilles tendinitis, ACL sprains, Shoulder injuries, Wrist sprains

BASKETBALL: Ankle sprains, Knee injuries

BASEBALL AND SOFTBALL: Pitcher’s elbow, Rotator cuff injuries, Hamstring strain

FOOTBALL: Ankle sprains, Concussions, Knee injuries, Shoulder injuries

LACROSSE: Ankle sprains; Knee sprains; Muscle strains in hamstrings, groin and quadriceps, Shin splints

SOCCER: Achilles tendinitis; Knee sprains; Concussions; Muscle strains in hamstrings and groin

SWIMMING: Rotator cuff injuries, Biceps tendinitis, Knee sprains and strains

TENNIS: Rotator cuff injuries, Elbow tendinitis, Calf strains

RUNNING: Ankle sprains, Runner’s knee, Shin splints

Johns Hopkins orthopaedic surgeons Raj Deu and Sameer Dixit, Johns Hopkins physical therapist Andrew Naylor,