Common Sports Injuries You Should Know Before You Play

Understanding Sports Injuries Before You Hit the Field

Common sports injuries affect millions of people every year. Whether you're a weekend warrior or a seasoned competitor, knowing what to watch for can help you stay active and healthy. In the U.S., over 3.5 million injuries occur annually in youth sports alone, and almost one-third of all childhood injuries are sports-related.

Hi! I'm Dr. Michelle Andrews, founder of ChiroHer in Oklahoma City. I've helped hundreds of athletes recover from common sports injuries and get back to peak performance. My experience has shown me that understanding these injuries is the first step toward prevention and proper care.

Sports injuries fall into two main categories:

• Acute Injuries: These happen suddenly, like an ankle sprain from an awkward landing. They often cause immediate pain, swelling, and loss of function.

• Overuse Injuries: These develop gradually from repetitive stress, like shin splints from running. The pain may start subtly and worsen over time.

Recognizing the difference is key for an effective approach to care. It's also helpful to know that injuries to tendons (which connect muscle to bone) are called strains, while injuries to ligaments (which connect bone to bone) are called sprains. You can learn more about the Difference Between Sprains and Strains.

Here are some of the most frequently seen sports injuries:

• Lower Body: Ankle sprains, ACL tears, hamstring strains, shin splints, and patellofemoral syndrome (runner's knee).

• Upper Body: Shoulder injuries (rotator cuff tears, dislocations), tennis elbow, and concussions.

A Guide to the Most Common Sports Injuries

Your musculoskeletal system allows you to run, jump, and play, but it's also where most sports injuries happen. In my practice, I see injuries grouped into three main areas: lower body, upper body, and impact injuries. Here are the most common ones I help athletes manage.

Sprains and Strains: Ankles, Hamstrings, and Groin

These happen when muscles or ligaments are pushed beyond their limits, often during sudden movements or when you're fatigued.

• Ankle Sprains: The most common acute injury I see. Ligaments are stretched or torn from a misstep or awkward landing. Symptoms include immediate pain, swelling, bruising, and difficulty walking. They are frequent in sports like basketball and soccer that involve quick directional changes.

• Hamstring Strains: These affect the large muscles on the back of your thigh, which are vital for running and jumping. A tear can cause a sudden, sharp pain, sometimes with a "pop." Recovery can range from a few days for a mild strain to several weeks for a severe tear. For more details, see More on Hamstring Muscle Injuries.

• Groin Pulls: These affect the inner thigh muscles and are common in sports with side-to-side movements like hockey or tennis. You'll feel pain and tenderness in the groin, making lateral movements difficult. Strengthening your inner thigh muscles is a great preventive measure.

If you're wondering how chiropractic care can help, I've written about What Can a Chiropractor Do for a Torn Muscle?.

Common Sports Injuries of the Knee

Your knee is a complex joint, and over 50% of all sports injuries involve it. I see these injuries regularly in my practice.

• ACL Tears: The anterior cruciate ligament is a key stabilizer in your knee. These tears are common in sports with sudden stops and pivots, like soccer and basketball, and affect female athletes at a higher rate. A telltale sign is often an audible "pop" followed by immediate swelling, pain, and instability. The Mayo Clinic has comprehensive Information on ACL Injuries.

• Meniscus Injuries: The meniscus is cartilage that cushions your knee. Tears often happen with twisting motions or alongside ACL injuries. Symptoms include pain, swelling, and a "catching" or "locking" sensation in the joint.

• Patellofemoral Syndrome (Runner's Knee): This overuse injury causes a dull, aching pain around the kneecap. It affects runners, cyclists, and jumpers, and is twice as likely in female athletes. The pain often worsens when climbing stairs, squatting, or sitting for long periods.

While I don't perform surgery, chiropractic care is vital for rehabilitation after severe knee injuries. We can help restore function and prevent future problems after procedures like ACL Reconstruction.

Upper Body Injuries: Shoulders and Elbows

Repetitive throwing, swinging, and lifting make the upper body vulnerable to injury.

• Shoulder Dislocations: This occurs when the upper arm bone is forced out of its socket, often in contact sports or from a fall. The pain is severe and immediate, with visible deformity. For more information, see Sports Injuries to the Shoulder.

• Rotator Cuff Injuries: These affect the muscles and tendons stabilizing your shoulder. Repetitive overhead motions in sports like swimming or tennis can cause inflammation (tendinitis) or tears. Pain when lifting your arm or sleeping on the affected side is a common symptom.

• Tennis and Golfer's Elbow: These are overuse injuries affecting the tendons in your elbow. Tennis elbow causes pain on the outside of the elbow from repetitive gripping, while golfer's elbow affects the inside. These conditions aren't limited to athletes and can take a long time to resolve.

• Little League Shoulder & Elbow: These overuse injuries affect the growth plates in young pitchers (ages 8-16) due to the stress of throwing. This is why pitch counts are so important in youth baseball.

Shin Splints, Stress Fractures, and Concussions

These injuries range from gradual wear and tear to sudden trauma.

• Shin Splints: This common overuse injury causes aching pain along the inner edge of the shinbone. It often affects runners who increase their mileage too quickly or have improper footwear. While not usually serious, ignoring them can lead to stress fractures. Learn more about Can Chiropractors Help with Shin Splints?.

• Stress Fractures: These are tiny bone cracks from repetitive force, common in the lower legs and feet of runners and dancers. The pain worsens with activity and eases with rest. Healing typically requires about six weeks of rest from your sport.

• Concussions: A mild traumatic brain injury from a blow or jolt to the head. They are common in contact sports but can happen in any activity. Symptoms include headache, confusion, dizziness, and nausea, and may not appear immediately. Any suspected concussion requires immediate medical evaluation. The Mayo Clinic provides excellent information on Concussion Symptoms and Causes. Rest is critical for recovery, and Supportive Taping can sometimes be beneficial during the process.

Proactive Steps for Injury Prevention and Recovery

Now that we've covered the most common sports injuries, let's focus on keeping you healthy. While some injuries are unavoidable, you can do a lot to prevent them. When they do happen, knowing how to respond can make a huge difference in your recovery.

Immediate First Aid for Common Sports Injuries

For acute injuries like sprains and strains, the RICE method is a proven first-aid strategy.

• Rest: Stop your activity immediately. Pushing through the pain can turn a minor issue into a major one.

• Ice: Apply an ice pack for 15-20 minutes at a time for the first 48-72 hours to control pain and swelling. Use a towel to protect your skin.

• Compression: Use an elastic bandage to help reduce swelling, but don't wrap it so tightly that it cuts off circulation.

• Elevation: Prop the injured area up on a pillow to help drain fluid away.

While using RICE, avoid the HARM factors: Heat, Alcohol, Running, and Massage in the first few days, as they can increase swelling and bleeding. Over-the-counter pain relievers can help, but always follow package directions. For more guidance, see How to use the RICE method for injuries.

Prevention Strategies and Professional Care

Preventing injuries requires consistency. Here are habits that keep athletes on the field:

• Warm-Up and Cool-Down: Spend 5-10 minutes on light cardio and dynamic stretches before you play, and do static stretches afterward.

• Strength Training: Strong muscles support your joints. Targeted strengthening can significantly reduce injury risk.

• Proper Equipment: Wear appropriate gear and replace athletic shoes regularly. Running shoes, for example, should be swapped out every 400-500 miles.

• Stay Hydrated: Drink plenty of water before, during, and after activity to keep muscles functioning properly.

• Avoid Overtraining: Your body needs time to recover. Increase training intensity gradually, following the 10% rule (no more than a 10% increase per week).

Knowing when to seek professional help is key. See a professional if you have severe pain, obvious deformity, numbness, can't bear weight, or have any concussion symptoms. Even minor pain that persists deserves attention.

Proper rehabilitation helps restore strength, flexibility, and balance to prevent re-injury. At ChiroHer, our approach focuses not just on addressing your current injury but on understanding why it happened. Our chiropractic care combines hands-on Manual Therapy with targeted Therapeutic Exercises to get you back to peak performance.

We're here to help athletes from Oklahoma City, Yukon, Edmond, and surrounding areas get back to doing what they love. Our goal is to make you stronger and more resilient than before. Ready to take the next step? Book a consultation today and let's create a plan to keep you active and healthy.

This guide is for informational purposes and is not a substitute for already established medical advice from your healthcare provider.