Two million Germans are injured each year in recreational sports. The best medicine is prevention, and a combination of sports to train endurance, strength, mobility and coordination in equal measure and to avoid one-sided strain.
You stumbled, hit or miscalculated, and it happened quickly: In popular sports, around two million Germans suffer a sports injury every year. These include broken bones or acute joint damage. Here the immediate path to the doctor is announced. For minor injuries that don’t necessarily feel like medical treatment, people who play sports can do something on their own to get back in shape quickly. It is best to do everything possible to avoid sports injuries through prevention and conscientious behavior. Five tips for prevention and self-help.
1. See a doctor
It’s no surprise, but the most important rule of all: Even if “Dr. Google” clearly explains many complaints and is often available faster than the next appointment with a specialist, you should have your sports injuries checked out by a doctor immediately. Because only a doctor can make the correct diagnosis and recommend appropriate therapy. If you are over 35 years old or have not done so for a long time If you have played any sport, you should still see a doctor for a check-up before you start training, especially if you have previous illnesses, such as those affecting the lungs, heart, or joints
2. Be patient
Especially at the beginning of a training session, the body can get used to new loads by means of small, regular exercise units. So the fun doesn’t fall by the wayside if the movement is initially perceived as strenuous. If you don’t proceed carefully, you risk straining your muscles, tendons, and ligaments. This is because these structures require more time to adapt than to develop their fitness. A permanently high and incorrect load can even be damaging to the cartilage and promote osteoarthritis in the long term.
3. Train in a varied way
If you’ve already found your favorite sport, consider yourself lucky because it lays the foundation for regular exercise. However, unilateral training in only one type of sport can have unpleasant consequences, such as overload and injury. If you want to be in good physical shape in every way, you should practice several sports with which you alternately train resistance, strength, flexibility and coordination. For example, a combination of running, swimming and cycling is ideal, supplemented with specific physical and strength training. Above all, good mobility and coordination can help prevent sports injuries.
4. Warm up and rest
A basic rule for all athletes is to warm up before each workout. This prepares the body for future stress and reduces the risk of injury. But even if your body feels really fit during training, you should always take even the smallest signs of overload, such as muscle cramps or minor strains, seriously, because pain is a clear warning sign.
In the case of acute injuries, immediate measures according to the PECH rule can help, that is: take a break, apply ice (but not directly, because it is too cold), apply compression (“compression”) and elevate the affected person. member. Minor injuries often heal quickly and without additional support.
5. Proper diet and consciously for sport
In addition to avoiding nicotine and alcohol, a balanced and conscious diet promotes health. Carbohydrate and protein intake play an important role. Carbohydrates are necessary for energy supply. However, the liver and muscles can only store them to a limited extent, so endurance athletes in particular should consume a high proportion with their daily diet, depending on the daily requirement and amount of physical activity. Adequate protein intake is also essential, as protein is an important building block for muscles, bones, and connective tissue.
The amount of fat, on the other hand, plays a rather subordinate role for amateur athletes. They should be around 20 to 30 percent of your total intake, ideally with a healthy pattern of fatty acids. This means: many mono or polyunsaturated fatty acids. Food supplements can usually be dispensed with if attention is paid to a balanced diet tailored to needs.
Chronic Sports Injuries: Autologous Blood Plasma Therapy Can Help
A second class of sports injuries are chronic ailments such as tennis elbow, heel spur, or runner’s knee. They are often not recognized early or treated properly. The causes of this are usually injuries to the muscles, tendons or ligaments, for example due to recurrent overloading or incorrect loading. In the case of pain, taking painkillers often seems like the only way out,” says medical technology provider Arthrex. “But in the long run, this is not a good idea.”
According to the company, the so-called ACP therapy in orthopedics and sports medicine has established itself as a completely biological treatment method that uses the body’s own blood plasma. To do this, blood plasma is extracted from the patient and processed. A solution of regenerative and anti-inflammatory components contained in it is injected into the affected joint, muscle or tendon. It has been approved for professional sport since 2011 and is a recognized therapeutic component in many Bundesliga clubs, for example in football, handball and volleyball, as well as in skiing.