How to prevent common spring injuries
The University of Kentucky Public Relations & Strategic Communications Office provides a weekly health column available for use and reprint by news media. This week's column is by Danielle M. Torp, Ph.D., assistant research professor at the Sports Medicine Research Institute, Department of Athletic Training and Clinical Nutrition.
LEXINGTON, Ky. (May 6, 2024) — With spring in full bloom, warm weather and an increase in outdoor activities, the risk of injury also increases. Whether you’re a seasoned athlete or want to enjoy more daily movement in your routine, injuries can impact individuals of all levels and can range from minor sprains to more serious conditions needing medical attention.
Overuse injuries
These can affect individuals across all ages and skill levels. Overuse injuries are caused by repetitive motions and stress that usually impact joints (knees, elbows, shoulders) but may also affect other parts of the body (lower leg – shin splints). These types of injuries are common in activities and sports such as running, cycling, baseball, softball, tennis and golf.
The best way to heal overuse injuries is to rest and allow time for healing. While you are resting from the activity that caused the injury, you should focus on properly stretching and strengthening the surrounding muscles. A health care provider may recommend physical therapy to help improve range of motion, strength and flexibility.
Examples of overuse injuries:
Runner's knee. Also known as patellofemoral pain syndrome, this is described as pain and swelling around the kneecap which can worsen during or after physical activity. This injury is common among runners due to the impact placed on the knees. Running on uneven surfaces, downhill or on hard surfaces can increase the risk of developing runners knee.
Shin splints. Also known as medial tibial stress syndrome or exercise-related lower leg pain, is described as pain in the lower leg during or immediately after physical activity. This injury is most common in runners, but can also occur in soccer and basketball. Stress fractures are also common in this area, so be sure to see a health care provider if your symptoms persist.
To prevent these types of injuries from occurring, it is important to properly warm-up and stretch before running or any physical activity. Wearing proper shoes and running on level ground will also help prevent injury.
Acute injuries
These are sudden injuries from a specific event and typically cause immediate pain, swelling, and loss of function to the area. These types of injuries usually require attention from a health care provider to assess the severity of the injury.
Most acute injuries cannot be prevented but with an adequate warm-up, attention to your surroundings, and proper protective equipment, these injuries can be avoided.
Examples of acute injuries:
Ankle sprains. This injury causes pain, swelling and limited mobility around the ankle, making it difficult to walk or engage in physical activity. Ankle sprains can happen during any physical activity, but are most seen in running, soccer, basketball or other high-impact sports.
All ankle sprains should be considered serious and require medical attention for proper treatment and healthy recovery.
Concussions. A concussion is a traumatic brain injury that occurs when the head is jolted or hit and causes the brain to bounce against the skull. Concussion most commonly occurs in contact activities such as football, lacrosse or soccer.
Symptoms of a concussion can include headache, nausea, dizziness or loss of consciousness. While some can be mild, all concussions should be taken seriously and require prompt medical attention from a health care provider. Wearing helmets, following proper form, technique and guidelines can help prevent concussions.
As the state’s flagship, land-grant institution, the University of Kentucky exists to advance the Commonwealth. We do that by preparing the next generation of leaders — placing students at the heart of everything we do — and transforming the lives of Kentuckians through education, research and creative work, service and health care. We pride ourselves on being a catalyst for breakthroughs and a force for healing, a place where ingenuity unfolds. It's all made possible by our people — visionaries, disruptors and pioneers — who make up 200 academic programs, a $476.5 million research and development enterprise and a world-class medical center, all on one campus.
In 2022, UK was ranked by Forbes as one of the “Best Employers for New Grads” and named a “Diversity Champion” by INSIGHT into Diversity, a testament to our commitment to advance Kentucky and create a community of belonging for everyone. While our mission looks different in many ways than it did in 1865, the vision of service to our Commonwealth and the world remains the same. We are the University for Kentucky.
UK HealthCare is the hospitals and clinics of the University of Kentucky. But it is so much more. It is more than 10,000 dedicated health care professionals committed to providing advanced subspecialty care for the most critically injured and ill patients from the Commonwealth and beyond. It also is the home of the state’s only National Cancer Institute (NCI)-designated Comprehensive Cancer Center, a Level IV Neonatal Intensive Care Unit that cares for the tiniest and sickest newborns, the region’s only Level 1 trauma center and Kentucky’s top hospital ranked by U.S. News & World Report.
As an academic research institution, we are continuously pursuing the next generation of cures, treatments, protocols and policies. Our discoveries have the potential to change what’s medically possible within our lifetimes. Our educators and thought leaders are transforming the health care landscape as our six health professions colleges teach the next generation of doctors, nurses, pharmacists and other health care professionals, spreading the highest standards of care. UK HealthCare is the power of advanced medicine committed to creating a healthier Kentucky, now and for generations to come.