Tag Archives: injury prevention

Injury Prevention

How Sports Nutrition Can Prevent Injuries

For athletes, injuries are always a concern. There are many ways to prevent this, but it can seem overwhelming to keep yourself healthy. Focusing on sports nutrition can be an effective way to make it less likely that an injury occurs. 

Learning More About Sports Nutrition 

Looking at sports nutrition analytically gives athletes the chance to see the direct correlation between the food they consume and their injury prevention. Focusing on linking strength, endurance, recovery, hydration to an athlete’s sports nutrition can be an excellent way to proactively prevent injury. 

Strength

When focusing on sports nutrition, it is important to see how various foods fit into the aspects of an athletes’ routine. Strength is a key component to preventing injury. To match strength, athletes must take in foods that support this growth. 

Protein is one of the main sources of fuel for an athlete. It acts as a way for your body to build new tissue and fluids. There are many ways to get protein into your diet. 

  • Poultry
  • Meat
  • Fish
  • Nuts 
  • Beans 
  • Various dairy products 

Once an athlete is able to grow their strength, their bodies will be able to support the activities and protect the muscle. The protein intake allows athletes to build this muscle. Incorporating protein into their sports nutrition is a proactive way to protect your body through strength. 

Endurance 

Endurance is important to an athlete’s ability to maintain their efforts throughout their performance. When athletes pay attention to the food that enters their body, they can work to incorporate ones that help maintain their stamina. 

Carbohydrates can contribute to this extended endurance. OrthoInfo explains the importance of carbohydrates in how the body converts sugars and starches into energy. This provides endurance and power for the high-intensity activities athletes perform. 

Carbohydrates can be found in many foods that athletes have access to. 

  • Fruits 
  • Vegetables
  • Pasta 
  • Bread
  • Cereal 
  • Rice 

By consuming carbohydrates, an athlete is able to enhance their endurance to prevent injury during physical activity. Preventative measures can mean equipping the body for its best performance to avoid fatigue that leads to an athlete injuring themselves. 

Recovery

While it is not a direct action of an athlete, recovery and what is consumed during that time prepares the athlete for their next activity. It is just as important for what happens at rest as what happens in motion. 

The Orthopedic and Sports Medicine Institute discusses the way post-workout recovery meals are the time when your body is repairing your muscles and building new ones. During this time, your eating should be focused on the following aspects: carbohydrates and protein. Just as they are important to strength and endurance, those two fuel sources can aid the recovery process as well. An important factor of recovery meals is paying attention to the energy exerted during a performance to ensure the foods the athlete consumes matches that to replenish. 

Hydration 

Hydration is one of the most important aspects of sports nutrition. Loss of water through physical activity creates muscle tension. While that is not a direct injury, it can cause your body to be prone to muscle strains, tears, and even bone fractures. Dehydration can also lead to heat exhaustion. With dizziness, fatigue, and headaches, an athlete may experience an injury as a result. 

The possible results of dehydration make water and other hydrating products essential for athletes in their sports nutrition.  While there are many sources of hydration, water is always considered the best option. Athletes can lose up to three quarts of water per hour. Everyone should consume at least two quarts of water per day, and athletes need even more than that. 

How to Stay Hydrated: 

  • Drink water in small amounts frequently during the times in between physical activity, not just when it is going on. 
  • Pay attention to how your body feels throughout the physical activity. 
  • Rehydrate after physical activity. 

 

The life of an athlete means constantly working towards injury prevention. Sports nutrition is an essential part of this process. Are you looking to prevent injury with sports nutrition? At Paris Orthopedics and Sports Medicine, we are here to answer any questions you may have. Check out our website or contact us at (903) 737-0000. 

Injury Prevention

7 Common Winter Sports Injuries

The winter season is full of various sports and activities to participate in. Whether it’s snow or ice, these seasonal sports give us something to look forward to in an otherwise cold and dark season. When it comes to winter sports, it’s easy for us to try and pick up where we left off last year without easing back into it, and being this overzealous can often lead to injuries. Even day-to-day activities can become compromised by snow and icy and cause an increase in visits to the E.R. Today we’re examining some of the most common winter sports injuries, and what you can do to prevent them from happening to you and your family.

1. Ankle Sprains and Fracture

It is estimated that around 25,000 people sprain their ankle each day, so it’s not surprising that this is one of the most common winter sports injuries. Ankle injuries typically occur while moving on slippery or uneven surfaces, so whether you’re playing a sport or simply walking down an icy sidewalk, it’s easy to see why winter weather can cause an increase in ankle sprains and fractures. 

If you injure your ankle, it’s a good idea to elevate the injury and to use ice packs to bring the swelling down. Although it may not seem too serious, it’s imperative that you keep weight off of the injury to avoid more serious issues down the line.

2. Concussion

Although helmets are not mandatory when it comes to winter sports, we highly recommend the use of them. Concussions can occur at any point in the year, but sports such as skiing, snowboarding, and ice skating definitely carry the risk of head traumas. In addition to wearing a helmet, ensure all of your winter equipment is in good condition before heading out.

3. Knee Injuries

Knees are used to absorbing the shock of most of our day to day activities like running and walking, but winter sports like skiing can put even more pressure on our knees as well as their joints and ligaments. To avoid falls that can put your knee in a compromising position, make sure that you’re practicing the safest technique that your sport requires. Lessons can teach the foundations of any sport that can ultimately prevent future injuries. 

4. Dislocated Shoulder

Both skaters and skiers are at risk of dislocated shoulders. This injury can occur when you fall from high heights, like after going off of a ski jump, or if you hit a hard surface like ice. If you dislocate a shoulder, it’s important to seek medical attention right away to prevent more serious issues such as a frozen or immobile shoulder. Paying attention to the weather forecast, and staying mindful of your experience level can help prevent injuries like dislocated shoulders.

5. Spinal Injuries

Spinal injuries can be painful, scary, and disruptive to your life. High-intensity sports carry a higher risk of spinal injuries, but even sports like sledding can cause back problems and injuries, especially when you’re snow tubing down a lope face-first. Avoid unforeseen obstacles in the snow by making sure you know your surroundings. It’s also a good idea to avoid engaging in any winter sport on your own.

6. Skier’s Thumb

Skier’s thumb occurs when a ligament is torn in the thumb. Skiing is one of the only winter sports that require regular use of the hands and the wrists while incorporating the use of poles, which makes this the second most common skiing injury behind knee sprains. 

7. Broken or Dislocated Elbow

Elbow injuries can occur when the elbow is impacted in a fall, or if it’s overused. If you use your hands and outstretched arms to break a fall, it’s not uncommon to push your elbow joint out of its normal position, causing a fracture or dislocation. Avoid muscle fatigue and strain by taking multiple breaks and letting your body recuperate after a long day out on the ice or in the snow.

No matter what winter sport you decide to participate in this year, make sure you take the necessary precautions to avoid these common injuries. A fresh blanket of snow might make us want to get out as fast as we can, but it’s important to go at your own pace and to warm up your muscles before strapping up your ice skates or ski boots. 

Consult an Orthopedic Specialist

The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions about the risks or injury prevention of your favorite winter sport, call (903) 737-0000 to make an appointment.