9 Most Common Sports Injuries and How to Prevent Them
1. Ankle Sprain
Ankle sprain is one of the most common sports injuries and it happens when you tear the ligaments of your ankle.
It usually happens on the lateral or outside part of an ankle and many activities can cause it, including basketball, and especially sports which involve jumping, but it can also happen if someone steps on your foot and you invert it when you try to move your leg.
Why does it happen?
Ankle sprain is actually when the ankle is twisted underneath the leg. Some people are more sensitive to this injury, particularly those whose heels are slightly turned inwards and those who had already had an ankle sprain some time before. Another risk factor is having weak muscles, so it is important to stay active and not stop doing all activities just so you would avoid ankle sprain.
After injuring your ankle this way, in most cases you can return to your normal activities very soon.
However, those who don’t rehabilitate their ankle properly may have a longer recovery and may develop ankle instability, which can lead to more ankle-related injuries. This is an annoying condition that you don’t need in your life, so you should do everything to prevent it.
How to prevent it?
The UCSF Medical Center recommends warming up before starting any physical activity and that process should include light stretching and/or a slow jog. They also suggest conditioning your muscles for the sport and gradually increasing the difficulty/speed/time; use shoes that provide support to the front of your feet and the arch, and replace them when they are worn down. You should also be careful about running on uneven surfaces and not take up uphill running at once, but gradually move towards it.