It’s been a long wet winter and sports-lovers amongst us can’t wait to get outside and enjoy our favourite sports over the summer months. There’s no doubt that sport is good for our physical and mental health but, sadly, there is also a risk of injury, particularly at the start of the season when we might not be at peak fitness.
At Thames Shoulder and Elbow, we tend to see an increase in sports-related problems at this time of year so, if you’re getting ready for the new season, here are some things to think about that could prevent you from getting injured.
Our top tips to reduce the risk of sports-related injuries
A common cause of sports-related injuries, particularly at the start of the season, is trying to do too much too quickly. Build your fitness back up gradually, increasing the intensity of your training slowly and allowing your muscles to rest in between training sessions.
Warm up your muscles properly before you begin your workout. A physiotherapist can recommend stretching and strengthening exercises to warm up your shoulders and arms thoroughly and build muscle strength and flexibility. You should also have a proper cool-down routine at the end of a game or training session.
Poor technique is another common reason why people get injured. It is a good idea to invest in some proper coaching sessions so you can be sure of maximising your performance while minimising your risk of injury. Always wear the correct footwear and replace it regularly if it becomes worn or damaged. If your sport requires personal protective equipment, ensure this is well-maintained and fits properly.
If you do injure yourself, don’t continue playing. For minor injuries, using the RICE method (rest, ice, compression, elevation) can help to relieve pain and reduce swelling, alongside painkilling medication. For more serious injuries, always seek medical advice to avoid developing more severe or long-term problems.
Common sport-related shoulder injuries
Fractures: A shoulder fracture is a painful injury that can put you out for the rest of the season. You may fracture your clavicle, the top, middle or bottom section of your humerus or your scapula. Most fractures are the result of a heavy blow or fall.
Acromioclavicular joint (ACJ) injuries: If you fall directly onto your shoulder you might damage your acromioclavicular joint at the top of your shoulder. Rugby players, horse riders and people involved in martial arts can be particularly prone to this type of injury.
Rotator cuff tears: This is one of the most common causes of shoulder pain.
Nearly 70% of all the patients we treat for shoulder pain at Thames Shoulder and Elbow have a problem with the rotator cuff – the muscles and tendons that keep the ball at the top of the humerus centred in the shoulder socket.
Tennis, golf and swimming are all associated with rotator cuff injuries, as well as any sport that can lead to traumatic falls or collisions such as football or lacrosse.
Labral tears: The labrum is the ring of cartilage that attaches to the rim of the shoulder socket, helping to hold the ball inside the socket. You may tear different parts of the labrum, which can cause recurrent shoulder dislocations, which may be partial or full.
Shoulder dislocations: These are common in sports like tennis and volleyball that involve making repeated overhead movements. A shoulder dislocation is a painful injury that requires urgent medical treatment.
Common sport-related elbow injuries
Damaging the nerves around the elbow joint can lead to ongoing problems with the hands, fingers, wrist and forearms so you should not ignore an elbow injury. Sports that can lead to elbow damage include tennis, squash and golf, as well as sports that involve throwing (rounders, basketball) or falling heavily onto an outstretched arm (for example in rugby or football)
Fractures: Fracturing your elbow results in pain, swelling and can lead to joint deformity. This type of injury is sometimes accompanied by an elbow dislocation and may require surgery.
Elbow dislocations: This is a painful injury that is normally the result of falling heavily onto an outstretched arm. It is a common injury in rugby or football.
Tendinitis: This is damaged to the tendons caused by overuse. Both tennis elbow and golfer’s elbow are forms of tendinitis.
Tennis elbow: This is an overuse injury caused by making repeated movements of the arm and wrist. The muscle that attaches to the bony bump on the outside of the elbow becomes irritated and inflamed.
Golfer’s elbow: Similar to tennis elbow, this is a form of tendinitis that affects the tendons on the inside of the elbow. It can be caused by repeated throwing or hitting or poor technique.
Ligament damage: Sports that involve throwing balls can cause damage to the ulnar collateral ligament (UCL), causing pain on the inside of the elbow.
If you’d like advice about a sport-related injury or treating any kind of shoulder or elbow problem, contact us.
Orthopaedic Consultant & Surgeon | London
Thames Shoulder & Elbow are able to provide advice and support to anyone experiencing symptoms affecting the upper limbs (shoulder, upper arm, elbow, forearm and wrist).
Telephone: 020 376 15987
Email: admin@thamesshoulderandelbow.co.uk
Our Locations
Hospital of St John and St Elizabeth, St John’s Wood – Directions
BMI The Syon Clinic, Brentford – Directions
HCA Chiswick Medical Centre, Chiswick – Directions
West Middlesex University Hospital, Chelsea and Westminster Foundation Trust, Isleworth – Directions
