Hinsdale Orthopaedics

How to Avoid Sports Injuries

Joliet, IL (October 28, 2009) – Even with the warmer weather behind us, it is important for our health to remain engaged in physical activities such as working out at the gym, running on an indoor track or playing racquetball. Even though you may continue to be active, be mindful that sports injuries can still happen when you exercise or play sports. Although not every sports injury can be prevented, the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) says that injury rates could be reduced by 25 percent if all athletes – professionals and amateurs – followed essential safety, conditioning and preventive strategies.

“Most people who experience sports injuries have either a history of injury or overdo it while playing sports,” said Jason Hurbanek, M.D., orthopaedic surgeon with Silver Cross Hospital. “Previous injuries often develop into chronic problems if they’re not properly and thoroughly rehabilitated. In addition, playing or training hard every day taxes your body. Rest days reduce injury rates because they give muscles and connective tissues time to repair themselves between training sessions.”

Reducing your risk

The following strategies can help reduce your injury risk:

Get in shape before playing a sport. Don't expect the sport to get you in shape. Instead, follow a regular conditioning program designed for your sport.
Don't play or exercise when you're fatigued or in pain. Pay attention to your body, and don't push yourself unnecessarily.
Always warm up before you play or exercise. Take a light jog for five to ten minutes, and then go through some of the movements you do when playing. Stretch specific muscles that tend to be tight and that you'll use in the activity. A proper warm-up can help prevent injury and improve your level of play.
Don't do too much too soon. Gradually increase the level and amount of time you exercise.
Wear the right shoes for your sport. Make sure they fit properly, are stable and absorb shock.
Learn proper form. This can reduce your risk for overuse injuries in sports such as tennis and golf.
Always use proper safety gear, such as helmets, goggles and mouth guards. Helmets, the most common safety gear, protect you when you're playing team sports, as well as when you are biking, skateboarding, and in-line skating.

When to seek help

“Never try to ‘work through’ severe pain of a sports injury,” said Dr. Hurbanek. “Stop playing or exercising when you feel any harsh pain.”

Depending on the level of your injury, it may be safe to treat the injury at home with RICE (Rest, Ice, Compression, Elevation) for at least 48 hours. However, some injuries should be seen by a doctor right away.

"You should see a doctor if the injury causes severe pain, swelling or numbness, you can't put weight on the area, an old injury hurts or aches, or if an old injury swells and the joint doesn't feel normal or feels unstable," said Dr. Hurbanek.

A rehabilitation program for sports injuries is designed to meet the needs of the individual patient, depending upon the type and severity of the injury.

So, don’t let sore muscles and joints deter you from being active. By preparing yourself for activity and appropriately treating any injuries that occur, you will strengthen your muscles and joints and create an overall healthier body.

Jason Hurbanek, M.D., orthopaedic surgeon, is a member of the Silver Cross Hospital Medical Staff. Dr. Hurbanek graduated medical school from Ohio State University College of Medicine and Public Health. He completed an Orthopaedic residency at Henry Ford Hospital and an Orthopaedic Sports Medicine fellowship at Ohio State University Department of Orthopaedics and Sports Medicine. His office is located with Hinsdale Orthopaedics, 1870 Silver Cross Blvd., Suite 200, New Lenox, IL. To schedule an appointment, call (815) 462-3474.

About Silver Cross Hospital
Silver Cross Hospital is a not-for-profit health care provider serving Will County and southwest suburban communities since 1895. Silver Cross has been recognized as a Thomson Reuters 100 Top Hospitals National Award winner for the last five consecutive years and as one of America’s Most Customer Friendly Hospitals by the American Alliance of Healthcare Providers. With over 2,500 employees, physicians and volunteers, Silver Cross operates a 304-bed acute care hospital and eight satellite facilities providing outpatient services and physician offices. Construction has begun to build a state-of-the-art replacement hospital opening in 2012 in New Lenox. To learn more about Silver Cross Hospital or for a referral to a physician on staff, visit www.silvercross.org or call 1-888-660-HEAL (4325).