Introduction
Sports are an effective way to maintain both physical and mental health, but practicing them incorrectly may lead to injuries that hinder progress and affect daily performance. Sports injuries vary in severity and causes, but they are often linked to neglecting warm-up exercises, using improper techniques, or increasing training load suddenly.
The Most Common Sports Injuries During Exercise:
1. Muscle Strain
• A sudden and painful contraction of the muscle caused by fatigue or lack of warm-up.
2. Joint Sprains (such as ankle or knee sprains)
• Occur due to improper movement or strong twisting of the joint.
3. Ligament or Tendon Tears
• Examples include anterior cruciate ligament (ACL) injury or Achilles tendon rupture.
4. Tendinitis
• Caused by repetitive use of the same muscle or incorrect exercise technique.
5. Back Injuries
• Include herniated discs or lower back strain, often due to improper weightlifting.
6. Bruises and Contusions
• Result from falls or collisions with sports equipment.
7. Bone Fractures
• Less common, but possible, especially in high-intensity sports.
Common Causes of Injury :
• Neglecting warm-up and cool-down exercises.
• Using incorrect technique during workouts.
• Sudden increase in exercise intensity or training load.
• Poor fitness level or lack of flexibility.
• Wearing unsuitable shoes or equipment.
• Overtraining and insufficient rest or recovery time.
Prevention Methods :
• Perform warm-up exercises before training (10–15 minutes).
• Maintain proper exercise technique.
• Increase training intensity or weights gradually.
• Wear suitable sports shoes and clothing.
• Stay hydrated to prevent dehydration.
• Get adequate rest and quality sleep.
First Aid for Injuries (R.I.C.E Rule) :
• Rest: Stop exercising immediately.
• Ice: Apply cold packs to the injured area for 15–20 minutes.
• Compression: Wrap the injured limb with a compression bandage to reduce swelling.
• Elevation: Elevate the injured limb above heart level to help reduce swelling.
Summary :
Sports injuries are a possible part of physical activity, but they are not inevitable. Most of them can be prevented by warming up properly, using correct techniques, and gradually increasing training load. Moreover, quick response through first aid helps speed up recovery and ensures a safe return to exercise.
Abbas sabri
Al-Mustaqbal University
The First University in Iraq.