 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
| Top Five Injuries in Softball |
| This portion of Street Kids Softball is brought to you by: |
Hi, gang. Dr. Powell here. I'm excited to return to the Street Kids Softball organization for another
exciting year of softball and fun! Occasionally I will submit articles pertaining to your health as softball
players and adult athletes and one of my most popular was a story I wrote a couple of years back about
hamstring injuries. I received several emails from players inquiring about this injury I thought it best to
start off the 2008 season about just that - injuries.
Below I have listed the five most common sports injuries, how they happen, how experts say you can
avoid them and steps your doctor may take to help you heal.
Ankle Sprain
What It Is
A stretched or torn ligament in the lower leg, foot or ankle
What Brings It On
Running, jumping (as in basketball), sliding.
Prevent It
If you're prone to sprains, protect vulnerable joints by taping them
before participating in any sport, let alone softball. Stand on a
balance board for 3 minutes, 3 times a week to build strength
and cut your risk of ankle sprains.
While You're Healing
Be aware that your sprained ankle affects your balance,
increasing your risk of another injury. Therefore, practice
RICE therapy (see sidebar). Keep fit by lifting weights with
your upper body, doing core work and strengthening your
uninjured leg. Strengthen the ankle before resuming softball.
Hamstring Strain
What It Is
Strained (stretched or torn) hamstring muscle on the back of the thigh
What Brings It on
Baseball, volleyball; stretching the hamstring beyond its limit. Sliding in softball is a common cause.
Prevent It
Strengthen the muscle by doing hamstring curls and other exercises.
While You're Healing
Practice RICE therapy (see above). A doctor might prescribe a muscle relaxant if you have painful
spasms. Switch to a low impact sport that won't put an impact on the strained muscle: Your doctor may
recommend deep water running, cycling or swimming.
Anterior Cruciate Ligament (ACL) Tear
What It Is
A tear of the ligament that stabilises the knee joint
What Brings It on
Jumping or quickly changing directions, as in soccer, lacrosse, basketball, skiing, tennis and volleyball
Prevent It
Build strong leg muscles with leg curls and stretches and the one-legged hop. Simply hop lightly on one
foot in a straight line for 1 minute.
While You're Healing
Practice RICE therapy (see above). Your doctor will probably prescribe a knee brace; taping may also
keep your knee aligned properly. Ask your doctor which upper-body and core exercises you can do
safely and if you can ride a stationary bike.
Wrist Fracture
What It Is
A crack or break in the bones of the wrist or lower arm bones
What Brings It on
Trying to break a fall with your hand, especially in inline skating, snowboarding and bicycling. Also
happens while diving for a ball in the outfield.
Prevent It
Wear wrist guards in sports where you're likely to fall.
While You're Healing
Practice RICE therapy (see above). You may need a cast. While injured, exercise your core and lower
body; options include walking, running and stationary cycling.
Back Pain (Lower)
What It Is
Strained (stretched or torn) muscles in the lower back
What Brings It on
Rotating your back instead of your hips in any sport, especially swinging very vigorously in softball.
Prevent It
Learn proper form in hitting. Also, be aware of your posture throughout your day. Be active daily and
build overall body strength; push-ups especially will help by conditioning back muscles.
While You're Healing
Ask your doctor to suggest exercises you can do pain-free; even walking slowly is better than total rest.
Inactivity will make you less flexible.
Well, that's all the time I have for today, gang. See you soon!
exciting year of softball and fun! Occasionally I will submit articles pertaining to your health as softball
players and adult athletes and one of my most popular was a story I wrote a couple of years back about
hamstring injuries. I received several emails from players inquiring about this injury I thought it best to
start off the 2008 season about just that - injuries.
Below I have listed the five most common sports injuries, how they happen, how experts say you can
avoid them and steps your doctor may take to help you heal.
Ankle Sprain
What It Is
A stretched or torn ligament in the lower leg, foot or ankle
What Brings It On
Running, jumping (as in basketball), sliding.
Prevent It
If you're prone to sprains, protect vulnerable joints by taping them
before participating in any sport, let alone softball. Stand on a
balance board for 3 minutes, 3 times a week to build strength
and cut your risk of ankle sprains.
While You're Healing
Be aware that your sprained ankle affects your balance,
increasing your risk of another injury. Therefore, practice
RICE therapy (see sidebar). Keep fit by lifting weights with
your upper body, doing core work and strengthening your
uninjured leg. Strengthen the ankle before resuming softball.
Hamstring Strain
What It Is
Strained (stretched or torn) hamstring muscle on the back of the thigh
What Brings It on
Baseball, volleyball; stretching the hamstring beyond its limit. Sliding in softball is a common cause.
Prevent It
Strengthen the muscle by doing hamstring curls and other exercises.
While You're Healing
Practice RICE therapy (see above). A doctor might prescribe a muscle relaxant if you have painful
spasms. Switch to a low impact sport that won't put an impact on the strained muscle: Your doctor may
recommend deep water running, cycling or swimming.
Anterior Cruciate Ligament (ACL) Tear
What It Is
A tear of the ligament that stabilises the knee joint
What Brings It on
Jumping or quickly changing directions, as in soccer, lacrosse, basketball, skiing, tennis and volleyball
Prevent It
Build strong leg muscles with leg curls and stretches and the one-legged hop. Simply hop lightly on one
foot in a straight line for 1 minute.
While You're Healing
Practice RICE therapy (see above). Your doctor will probably prescribe a knee brace; taping may also
keep your knee aligned properly. Ask your doctor which upper-body and core exercises you can do
safely and if you can ride a stationary bike.
Wrist Fracture
What It Is
A crack or break in the bones of the wrist or lower arm bones
What Brings It on
Trying to break a fall with your hand, especially in inline skating, snowboarding and bicycling. Also
happens while diving for a ball in the outfield.
Prevent It
Wear wrist guards in sports where you're likely to fall.
While You're Healing
Practice RICE therapy (see above). You may need a cast. While injured, exercise your core and lower
body; options include walking, running and stationary cycling.
Back Pain (Lower)
What It Is
Strained (stretched or torn) muscles in the lower back
What Brings It on
Rotating your back instead of your hips in any sport, especially swinging very vigorously in softball.
Prevent It
Learn proper form in hitting. Also, be aware of your posture throughout your day. Be active daily and
build overall body strength; push-ups especially will help by conditioning back muscles.
While You're Healing
Ask your doctor to suggest exercises you can do pain-free; even walking slowly is better than total rest.
Inactivity will make you less flexible.
Well, that's all the time I have for today, gang. See you soon!
