Educate yourself with monthly topics that cover a variety of sports-related information for athletes, parents, and coaches. This month, we set up a game plan on covering football: From injury prevention, sports performance, and everything in between to help you perform your best on the gridiron.
- Pain in the heel
- Stiffness
- Swelling
- Warmth in the tendon
- Trouble standing
High ankle sprain
High ankle sprains occur when the ankle and the foot roll outward, causing a sprain in the syndesmotic ligament. These can be difficult to diagnose due to the small amount of swelling that occurs. Other symptoms include:- Inability to walk
- Severe pain
- Significant bruising
- Minor swelling
- Pain when you try to rotate the ankle outward
- For less severe sprains, the P.R.I.C.E. method (protection, rest, ice, compression, and elevation, also known as the R.I.C.E. method) is effective. Sometimes, a splint, cast, brace, and crutches are needed.
- For more severe cases, surgery with the placement of two screws to help the ligaments heal together may be required. There is usually a six-month recovery time following this surgery.
- Stretching properly before and after exercise
- Taking it slow when starting new exercises
- Wrapping or taping your ankle if you've had a previous ankle injury
Hamstring injuries
Hamstring injuries occur when you strain or pull one of the three muscles that run along the back of your thigh. Usually this strain happens when the hamstring muscles are stretched beyond their normal capacity. How do you know if you have a hamstring injury?- A hamstring injury can cause a sudden, sharp pain in the back of your thigh
- You may also experience a "popping" or tearing sensation
- Swelling and tenderness occurs within the next few hours
- You can also experience mild bruising and tenderness/inability to walk on the injured leg.
Knee injuries
The most common knee injuries include those involving the anterior cruciate ligament (ACL) — and posterior cruciate ligament (PCL). ACL injuries can be caused by changing directions rapidly or landing harshly. To diagnose an ACL injury your physician will likely take a medical history, do a physical examination, and schedule an MRI. In most cases, surgery is needed to repair an ACL injury and give an athlete the best chance for returning to their sport. The ACL is usually replaced with the patellar tendon — located in the front of the knee. This is because the ACL itself is too fragile to actually "repair." Recovery varies, as does a full return-to-sport, but often takes six to nine months, including specialized physical therapy, to regain movement and strength, as well as to prevent re-injury. PCL injuries are typically less severe than ACL injuries. They usually occur when there is a blow to the front of the knee while the leg is bent. PCL injuries are often partial tears with the potential to heal on their own. Many people don't even realize they have a PCL injury, attributing any symptoms to a minor knee injury. PCL injuries are diagnosed through physical examination and in some cases an X-ray or MRI. Treatment may include:- R.I.C.E. (rest, ice, compression, elevation) method
- Gentle stretching
Common Injuries for Kickers
Kickers experience injuries caused by the strain they put on their legs.Hip flexor strains
Your hip flexors are a group of muscles that help flex the femur bone and pull the knee upward. Hip flexor strains are one of the most common injuries for kickers. Causes include can include over-working or not enough rest. Common symptoms of hip flexor injuries include:- Popping
- Clicking
- Pain when pressing on the hip flexor
- Feeling of constantly needed to stretch
- Constantly needing to ice your hip for relief
Groin injuries
A groin injury typically means you did something to your adductor or abductor muscles. The only way to heal a groin injury is by following the R.I.C.E. method and giving your body time to heal. Groin injuries can be prevented by- Stretching properly before kicking
- Stretching to loosen up muscles
- Warming up for a reasonable length of time
Patellar tendonitis
The patellar tendon is the tendon that runs from your kneecap down towards your tibia. Injuries to this tendon result from repeated pressure on the tendon/knee, usually as a result of repeated jamming of the plant foot. Patellar tendonitis can be prevented by- Wearing proper shoes
- Stretching beforehand
- Avoiding jamming your plant foot down
Quadriceps
The quadriceps are made up of four major muscles- Rectus femoris
- Vastus lateralis
- Vastus medialis
- Vastus intermedius
- Rest, including a break from kicking/punting for a few days
- Ice
- Anti-inflammatories
- Gentle massage
- Ask your coach or athletic trainer to tape your leg with kinesio tape or an ACE bandage to create tight compression, which will help keep the muscles in place and stop any unnecessary movement.
- Make sure you are always wearing some type of compression shorts, even if you are just working out in the backyard. This will help keep your muscles warm and prevent further injuries.
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- We take sports as seriously as you do. Here, you can: Learn about strengthening your knee to prevent future injury
- Find out everything you need to know about ACL tears, from symptoms to surgery to recovery
- Get information on the seven most common sports injuries
- View some exercises that help condition your lower body
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- Pain
- Swelling
- Bruising
- Tenderness and warmth to the touch
- Difficulty bearing weight and pain throughout the foot and ankle
Concussion
Each season, estimates suggest that 10-19 percent of athletes playing contact sports will suffer a concussion. These head injuries occur following blows or hits to the head and/or body that cause the brain to shake inside the skull. There are over 20 symptoms of concussion some people might experience, with the most common being:- Headache
- Confusion
- Fogginess
- Memory loss
- Dizziness
- Balance problems
Knee Injuries
Pivoting on the field to catch the ball, giving or receiving a tackle, or even a simple change of direction, exerts significant pressure and strain on the knee. These injuries can pack a punch to football players because the knee works to maintain the body's balance. Knee sprains, ligament tears, cartilage injury, and tendonitis are common examples. Symptoms of a knee injury include:- Pain
- Swelling
- Instability
- Difficulty put weight on the leg
Shoulder Injuries
The hitting, pushing and throwing motions of football create strain in the shoulders. These injuries can affect the cartilage, bone, ligaments, and muscles wrapped up in our shoulders. Falls, hits, and pressure can cause shoulder separations, sprains, strains, cartilage damage, fractures, and even dislocations. Symptoms of a shoulder injury typically include:- Pain
- Weakness
- Difficultly lifting or rotating the arm
- Popping or catching
- Instability
Football Injury Prevention
To prevent injuries on the field, wear the proper equipment and a good pair of shoes to support your movements. Prepare by conditioning yourself and getting in shape before the season starts. Focus on maintaining and increasing flexibility, aerobic activities, strength exercises, and endurance drills. Hydrate yourself before, during, and after games, especially when returning to the sport after a hiatus. Leading up to game day, you should eat foods high in protein, carbohydrates, vitamins, and minerals to give you the energy you will need to make it past halftime. If you sustain any injuries on the football field, seek medical treatment or evaluation immediately. Follow the care instructions of your doctor, athletic trainer, or physical therapist. The RICE Method (Rest, Ice, Compression, and Elevation) can help treat many sports-related injuries. Don't fumble your health! To learn more about UPMC Sports Medicine, or to schedule an appointment, visit the UPMC Sports Medicine website or call 1-855-93-SPORT (77678). " ["post_title"]=> string(32) "Common Sports Injuries: Football" ["post_excerpt"]=> string(134) "Football is a high-contact and high-energy sport that can result in injuries. Learn more about these injuries and how to prevent them." ["post_status"]=> string(7) "publish" ["comment_status"]=> string(6) "closed" ["ping_status"]=> string(6) "closed" ["post_password"]=> string(0) "" ["post_name"]=> string(31) "common-sports-injuries-football" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2018-08-29 13:50:07" ["post_modified_gmt"]=> string(19) "2018-08-29 13:50:07" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(59) "https://wordpress-healthbeat-dev.azurewebsites.net/?p=67011" ["menu_order"]=> int(693) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } ["medical_description"]=> string(147) "Football is a high-contact and high-energy sport. The repetitive nature and impact of football can leave players sidelined with different injuries." }Common Sports Injuries: Football
Football is a high-contact and high-energy sport. The repetitive nature and impact of football can leave players sidelined with different injuries.Read More
- Carbohydrates: Choose a low-calorie pasta and pair it with alfredo sauce and bread as a side
- Protein: Grilled chicken or meatballs made with lean meat (package labeled 90 percent or leaner)
- Produce: A side salad made with either lettuce or spinach, topped with cucumbers, tomatoes, and an oil-based dressing. Want something sweeter? Choose a fruit salad that incorporates berries, kiwi, mango, and pineapple
- Hydration: Water, sports drinks, 100 percent apple juice, or a fruit smoothie
To make an appointment or learn more about our nutrition services, visit UPMCSportsMedicine.com.
." ["post_title"]=> string(42) "Football Foods: Diet Breakdown by Position" ["post_excerpt"]=> string(171) "Just as football teams are made up of a variety of positions, different diets are needed to fuel the performance of players on the field. Learn more about football diets. " ["post_status"]=> string(7) "publish" ["comment_status"]=> string(6) "closed" ["ping_status"]=> string(6) "closed" ["post_password"]=> string(0) "" ["post_name"]=> string(25) "football-diet-by-position" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2018-08-29 13:50:07" ["post_modified_gmt"]=> string(19) "2018-08-29 13:50:07" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(60) "https://wordpress-healthbeat-dev.azurewebsites.net/?p=173617" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } ["medical_description"]=> string(138) "Just as football teams are made up of a variety of positions, different diets are needed to fuel the performance of players on the field. " }Football Foods: Diet Breakdown by Position
Just as football teams are made up of a variety of positions, different diets are needed to fuel the performance of players on the field.Read More
