21 Common Reasons Athletes Get Injured

It is definitely true that injuries are irritating, unbearable, and unfortunately common. In a study in Great Britain which was conducted over 5 years on a small group of triathletes, the rate of sustaining injuries was the same for those training for the Olympics as well as for iron-distance competitions, with 72 per cent showing to be affected.

Experts such as physicians, physical trainers, and others state that unfortunately, athletes make common errors that put them on the path to being benched. Stay healthy the rest of your season by avoiding these common problems:

1. Year-round sports skill training

The majority of youth sports, particularly those which are privately run, necessitate an ongoing dedication with hardly any room for any other pursuits. The repeated performance of identical motions and the constant repetition of drills are resulting in decreased athleticism so one sport skill can be improved.

Take breaks! There are separate sports seasons for a reason! If they want or require further practice, they can do that independently.

2. Early Specialization

According to research conducted by Dr Neeru Jayanthi at the University of Marymount, those athletes that only stick to one sport are significantly more susceptible to injuries, reaching up to 93% greater risk than those who don’t.

In an ideal universe, our children would still be able to partake in outdoor activities without the presence of trainers, allowing them to grow and develop physically, mentally, and creatively. Permit young athletes to take part in multiple sports, but just one at a time during each season.

3. Growth Spurts

It is crucial to acknowledge that we cannot battle against the progress of humanity. The physical body of an adolescent sportsperson is continually evolving based on their physiology, biology and hormones. Agony and soreness are frequently correlated with the most drastic increase in height.

Let it happen. We can’t make Mother Nature speed up, however, we can provide assistance to a young athlete who is going through a growth spurt by laying out a comprehensive Long Term Athletic Development Program.

4. Malnourishment

Athletes often lack sufficient nutrition, both in terms of quantity and quality, daily. This affects them physically and mentally.

Young athletes will eat what is available to them. Great nutritional habits start at home. Should eat for health first and performance second.

5. No Athletic Foundation

Today’s youth athletes tend to be far less physically active than those in previous generations. Engaging in activities such as running, rolling, crawling, and climbing, along with not receiving direct instruction, is happening far less often, however, this is how our most talented athletes developed the strength they needed to last throughout their lives.

Turn off the electronics and get them outside. Sign your children up for a program of early physical activities, or a well-structured Long Term Athletic Development Program that was created with the needs of youngsters in mind.

6. Lack of coordination

As a young athlete, reactivity, rhythm, balance, spatial and kinesthetic awareness, object manipulation and contra-lateral coordination skills develop and improve over time. This does not happen, however, on the soccer field.

Games played during childhood are the fundamental basis for developing the necessary abilities. It is never too late to participate in gaming activities to increase both performance and safety.

7. Poor mechanics

Running quickly, altering directions and increasing speed are all abilities that can be instructed but become weakened with too many sports endeavour sessions. It is harder to master the right techniques the older the athlete gets.

Jogging, racing, and dashing up an incline, as well as playing dodge games such as kinds of tag, can help a young athlete to research correct exercise procedures and motions.

A strength and performance coach can refine an athlete’s abilities to make them quicker, more secure, more productive, and improved when performing speed and agility drills.

8. All or none mentality

We hear about this all the time. My son is either lazing around on the sofa or at training. This leads to an athlete who is not performing at their best, is not as strong, and is not as conditioned, making them more likely to get hurt.

It should be noted that participating in youth sports should not be seen as a valid substitute or adequate alternative to getting regular physical activity. Juvenile athletes must receive a multifaceted physical activity experience encompassing mobility, suppleness, physical preparation, muscularity, energy, parallelism, haste and dexterity.

9. Lack of perception

Due to a range of elements, today’s child athletes lack the ability in managing themselves and are unaware of how strenuous they are actually exercising. They are either not putting in enough effort to get any benefits from the training or working too hard, preventing them from enduring the training.

Without a chance for uncontrolled, independent play, young athletes require the possibility to decide how hard they think they are working with the assistance of an educated Coach.

10. No Off Season

A whole article should be written about activities that can be done during the offseason. There is no possibility for a full recuperation of the mind and body, plus a strenuous schedule that rivals that of a professional athlete, making this a blueprint for catastrophe.

It appears that this situation is not likely to improve any time soon. Choose your outlets for the game wisely. Not all sporting organizations are the same, and if they claim to prioritize the growth of all their players, then ask them to confirm it.

Allow yourself the time you need, no matter how much or how little. Try to participate in various sports on an annual basis for as long as you can.

11. Lack of proper strength and conditioning

Astonishingly, a great number of adolescent athletes do not have the opportunity to work with a strength and conditioning expert. Soccer is an intense game that requires players with the toughness to deal with tackling, running quickly, shielding, fighting for the ball, and far more.

Get a strength coach now. If you are concerned with the well-being and future of your children, it would be wise to employ an expert.

12. Fear of speaking up to a coach

Even if a child has a minor injury, they may be scared to tell their coach out of worry of coming off as “weak” or “tender”. Small aches and pains can often increase the risk of a worse injury.

Don’t wait. Speak up to the coach and be fully transparent. An illustration of something you could say: “Coach, there has been an injury to my ‘XYZ’ which is preventing me from performing to the best of my abilities and fully participating in your practices.” I require some time off so that I can return with more power and be more beneficial to the group.

13. Too much skills training

Let’s be clear: having too much technical skill coaching can present problems when it reduces a youngster’s access to a strength and conditioning specialist.

The results of exercise science indicate that skill-based training does not increase the strength of muscles, nor does it help a child to reach faster speeds or be able to manoeuvre safely.

Set aside time for building strength and fitness, even if it means reducing the supplementary training sessions. Worst case, practice skills on your own time.

14. Improper warm-up

Running a single lap around the field before static stretching is an exemplary illustration of what should be avoided. If a youngster is not readied for the initial leap, run, or experience of propelled development in a game, their possibilities of straining a muscle, destroying a knee, or contorting lower leg increments.

Be thoughtful with warm-ups. Are you getting ready by doing movements that imitate the actions of the game? Are you performing dynamic stretches? Are you running as fast as you can for a few sets of exercises to get ready for that initial cross-run?

15. Not enough maximal speed training

Hamstring strains run rampant in soccer nowadays.

Make sure to have athletes experience running at high speeds during practice, particularly when doing mini-games which do not necessitate full-powered sprinting. The ideal moment to execute these activities would be 3-4 days leading up to the match or 1-2 times weekly during the offseason.

16. Not enough maximal conditioning training

Sometimes, the strongest players get injured. This is a consequence of their lack of conditioning during their off-season program.

Injuries are more frequent in soccer during the second portion of the game as players tire and their movements become erratic, due to diminished speed and endurance.

Train athletes at a more intense rate than the competition in an oxygen-free environment. And stop doing 2-mile jogs.

17. No load monitoring or communication

Without keeping an eye on how much stress they are putting their body through, even the most talented athletes are at risk of getting hurt. One of the toughest females I know suffered an injury during the Spring because her coach pushed her squad hard the day after a difficult game.

Exercise proper judgement and avoid overworking key players or those who log a lot of minutes on the field immediately following a match. Find out who is feeling sore, who should increase the intensity of their workout for that week, and who needs to do more stretching.

18. Your range of motion is about as wide as your tires

Powers states that lack of mobility particularly in the hips is a major issue. According to Jay Dicharry, who has written Anatomy for Runners and is the Director of Biomechanics for Rebound Physical Therapy in Oregon, the vast majority of people (80-85%) have limited hip extension.

There are persuasive arguments for raising the intensity – to begin with, the vigorousness of the action requires more energy from the hips for the launch. Second, it’s an injury risk. If you lack flexibility, your hips will try to make up for it.

Dicharry notes that people tend to put their feet in place behind them but at the cost of bending their back. If you cannot extend your hips adequately, your posture will suffer in every sport you play. Eventually, this will lead to a trip to the doctor.

In this instance, traditional hip stretches can broaden your mobility.

To increase your flexibility, perform the following stretch: Start in a lunge position with your rear knee resting on the ground. Then, tilt your pelvis so that you feel the stretch in front of your hip. According to Dicharry, it is recommended to practice sustaining the same position for three minutes in a row daily.

19. You don’t have the stability to move quickly

Powers from the Musculoskeletal Biomechanics Research Lab at USC have demonstrated that sound hip and pelvis stability is necessary for running.

If your hips lack stability, the hip can rotate inwards causing the leg to do the same which can be a severe strain on the knee.

Unsteadiness may also lead to your lower back becoming arched or slanted forward. This can cause problems with your lower back, and it reinforces the lack of strength in the muscles in your hips, making your hips lean further forward.

Dicharry states that working on stability training will help make your swim, bike and run exercises more productive, while also allowing you to view a greater quantity of work without reaching your limit.

Stability gives you an edge in performance as well: Being in a steady state allows you to move around more freely, which is the difference between attempting to run with a body that is as solid as jelly compared to one that is as strong as carbon fibre.

20. You build muscle instead of educating it

Doesn’t it make sense to strengthen a weak muscle? Eventually, yes. However, a step that a lot of athletes overlook is the essential initial step, which is to train the feeble muscle to become functionally active.

Doing a lot of squats won’t matter if your muscles are not activating correctly, according to Brian Krabak, a sports medicine doctor from the University of Washington.

The other muscles will work to make up for the one that is not performing well, even if they were not assigned that task. That’s inefficient and ultimately energy-draining.

First, focus on getting just that one muscle to do the job. He states that the aim is to get the mind to use that muscle with the correct technique.

The purpose of those seemingly boring physical therapy exercises, such as clamshells, single-leg squats, and pelvic tilts, is to protect you from getting injured or hurt and to enhance your athletic performance. These exercises are essential.

However, it is not enough to just rush through them: “Success is not about who can perform more of these movements and whose are the most vigorous; it is all about the excellence and skill with which you activate the muscle,” he remarked.

It usually takes two to three weeks for athletes to re-train their muscles. You should then progress to combining your newly developed firing strategies into your entire body movement routine.

21. Your connective tissue isn’t supple

Connective tissue is becoming increasingly acknowledged for its role in sports-related injuries, with this idea becoming commonplace among those involved in bodywork.

It was previously thought that connective tissue was simply a type of ‘cushioning’ in the body, encasing the muscles, bones and organs, says Sue Hitzmann, originator of The MELT Method – an approach for lessening ache by promoting the wellbeing of connective tissue.

It is now believed that the mesh-like web that goes throughout your body is the location where the majority of your sensory nerves function, according to Hitzmann. The sensory nerves are accountable for providing proprioception, assisting the body in completing what is requested of it.

The stability of the area between the cells is what enables the brain to get precise information from the rest of the body. It has many different roles, but it also assists with the transport of oxygen, nutrients, and toxins between the cells of the body, she explains.

When it’s in a good condition, “the connective tissue can supply joints with the impact absorption they need, it ensures that the muscles are in sync which results in better-synchronized muscle contractions and this effectively generates greater stability for the joints,” explains Hitzmann.

Too many of the same movements (swimming, biking, and running) or too much time spent sitting can be damaging to tissues and cause dehydration of cells. As it ages, your body loses its suppleness, becoming more rigid and less able to adjust to your movements.

Therefore, not only does it stop the structures close to it from running optimally, but it also cannot pass precise data to your body about, for example, what lies beneath.

She states that your muscle reactions can be slowed down, meaning that you may experience an overall lack of strength, not be able to move smoothly or feel unsteady. The connective tissue is not functioning correctly, leading to problems with your joints.

Rehydrating the tissues isn’t a matter of downing water. The goal is to use soft foam rollers or balls to help restore the flow of fluids by rolling them on the body’s muscle groups — such as the arms, feet, hands, rib cage, or shoulder blades — instead of areas with exposed internal organs or nerves like the abdomen, neck, or lower back.

Hitzmann’s MELT technique (as seen on Meltmethod.com) includes using targeted rolling over certain parts of the body for a maximum of ten minutes a day.

Those who encourage the use of connective tissue movement recommend avoiding the joints and focusing on areas near, but not on, any discomfort.

 

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