If you live in the UK, you’re probably celebrating the arrival of the long-awaited warm weather. Maybe you’re already feeling inspired by the start of Wimbledon and planning to head to the court for a few games of your own.
At this time of the year, with warm weather and long days, more of us than ever are getting outside to enjoy summer sports. To make sure you can enjoy a full summer of sport without having to sit at home recuperating from injury, it’s a good idea to think about injury prevention and take some common sense steps to minimise your risk.
We see many types of lower limb injuries during the summer, most of which are sports-related. Three of the most common are:
Patellofemoral pain syndrome – This is characterised by pain in and around the kneecap and front of the knee. It is sometimes called ‘runner’s knee’ or ‘jumper’s knee’ because it is common in people who participate in sports. It is caused by vigorous physical activities like squatting and running which place repeated stress on the knee. You may be particularly at risk if you suddenly increase the duration or intensity of your workout, change your footwear or start playing on a hard surface.
Home remedies: Most patellofemoral pain gets better with simple home remedies. The most important thing is to stop doing whatever activity is causing you pain to give your knee a chance to recover. You might need to switch to low impact exercise, like swimming or cycling, change your training regime or even stop exercising altogether until the pain goes away. Use the RICE method (rest, ice, compression, elevation) to support your damaged knee and take painkilling medication. If the pain does not go away or it becomes difficult to move your knee, seek medical help.
Prevention: If you develop patellofemoral pain you will need to adjust your training routine or it is likely to return. You need to build the strength and flexibility of the muscles around your hip and knee. If you are overweight, losing weight can reduce stress on your knee joints. Pay attention to any activity that causes knee pain and either reduce this activity or stop doing it altogether if you can. Wear the correct footwear and replace shoes that are worn or damaged.
Always warm up and cool down thoroughly before and after any physical activity. Your warm-up routine should incorporate exercises for the hamstrings and quadriceps. Build up your training regime gradually by no more than 10% a week. Try alternating high impact activities, like running or jumping, with lower impact exercise such as swimming or cycling to avoid putting too much stress on any particular part of the body or muscle group.
Stress fractures – These occur as the result of repetitive stress or impact on the bones, causing hairline cracks. This type of injury is particularly common in the heel, top of the foot and lower leg. Symptoms include worsening pain, tenderness and swelling.
Home remedies: It is important to see a doctor if you suspect you may have a stress fracture. Don’t be tempted to push through the pain and continue exercising or you risk worsening pain and further damage with the additional increased risk of needing active treatment or surgery. Taking painkilling medication can help you to manage the symptoms of a stress fracture.
Prevention: Because stress fractures are particularly common in people who suddenly shift from a sedentary lifestyle to vigorous training or who increase the intensity, duration or frequency of exercise without giving the body time to adapt, it is important to build up gradually. A good rule of thumb is to increase the amount you exercise by no more than 10% per week. All of the prevention methods described above also apply to avoiding stress fractures. In addition, it is important to keep your bones strong by eating a healthy diet that includes enough calcium and vitamin D. If you have flat feet or high, rigid arches you are at greater risk of stress fractures.
IT band syndrome – The iliotibial (IT) band runs from your knee to the outer hip. In activities that involve repeated bending of the knee, such as running, cycling or walking, if the IT band is too tight this can cause friction where it crosses the knee. The result is swelling and pain in the outer part of the knee. This type of injury is common in runners and participants in sports like basketball, hockey, rowing and cycling.
Home remedies: Stop doing whatever is causing the pain. You can take over-the-counter pain relief medication and try wrapping an ice pack or bag of frozen peas in a towel and placing this against the outside of your knee for 10-15 minutes at a time. A physiotherapist will be able to recommend exercises to stretch and strengthen the IT band and leg muscles, as well as advising on warm-up and cool-down exercises.
Prevention: All of the prevention measures described for patellofemoral pain syndrome can also help to reduce your risk of IT band syndrome. You can also try using a foam roller to loosen your IT band, running with a shorter stride and taking care to run on flat surfaces.
Other common sporting injuries include Achilles tendinitis, plantar fasciitis, shin splints, hamstring injuries, sprained ankle, anterior cruciate ligament injury and Achilles tendon rupture.
If you injure yourself during sport, it is important to stop. If the pain is mild, try the RICE method described above and take painkilling medication. In the event of severe pain or traumatic injury, or if mild symptoms persist you should seek medical attention. A doctor will be able to provide an accurate diagnosis and advise on the most appropriate treatment.
We specialise in treating sports-related injuries so contact us if you would like more information or advice.
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