Sports

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Any sport can strain muscles, but some are more likely to cause fractures or concussions. Always wear appropriate protective equipment. Also, the better you play, the more able you will be to say in control, so practice your sport often. What follows are some specific risks for individual sports and ho w best to avoid them. Whichever sport you choose, be sure to warm up for at least five minutes before and cool down afterward, and don’t forget to stretch.

Sports and Risk Level		Common Injuries	Care Tips
Bowling	Low Risk	Back Strain	Don’t use too heavy, a ball or hold the ball too long; work on a smooth delivery.
Golf	Low Risk	Golfer	Golfer’s elbow, back strain twist; take practice swings; don’t over swing or overuse your wrists; bend from the knee
Hiking, Walking	Low Risk	Blister, Sprains	Wear proper footwear
Rowling	Low Risk	Back Strain	Keep your back straight; work your legs, not back; don’t hunch.
Swimming	Low Risk	Swimmer’s ear, neck pain	Remove water from ears quickly; breathe without jerking your head up and back. If your back hurts, skip the butterfly and breaststroke.
Aerobic Dance	Medium Risk	Shinsplints; calf, lower-back, foot, ankle and knee problem	Choose, low-impact (no jumping) exercises, such as step aerobics. Wear appropriate sneakers and replace them often.
Baseball, Softball	Medium Risk	Injuries to the shoulders, elbows hamstrings, knees, ankles	Don’t use a bat too heavy; develop a smooth swing. Wear protective equipment.
Bicycling	Medium Risk	Shoulder problems, back strain fractures and concussions from crashes	Don’t hunch; get a mountain or hybrid bike so you can sit up straighter. Wear helmet; be aware of terrain and traffic.
Racquetball, Tennis	Medium Risk	Tennis elbow, an inflammation of a tendon that bend the wrist backward; back pain	Make sure your racket isn’t strung too tight and the grip isn’t too large. Work on your backhand; learn to tune with your entire body
Running	Medium Risk	Runner’s knee, shinsplints, Achilles tendinitis	Wear supportive shoes; replace them every 480 to 800 kilometers (300 to 500 miles). Stretch, run on soft surfaces; don’t over train.
Soccer	Medium Risk	Scrapes, bruises, pulled or strained muscles, ankle sprains, bone fractures, knee injuries, concussions	Scrapes, bruises, pulled or strained training and strength training. Balance training – catching a ball with your hands while standing on one leg – has been shown to help prevent ankle sprains.
Basketball	High Risk	Ankle sprains, torn hamstrings, back problems, jumper’s knee (soreness kneecaps)	“High-top” sneakers protect ankles. Try not to jump and twist your body at the under the same time.
Football, Rugby, Hockey	High Risk	Back strain, fractures, concussions	Wear protective equipment, including proper footwear
Skateboarding, in-line skating	High Risk	Back strain, fractures, concussions	Wear protective equipment; learn how to slow down, stop and fall safely; keep to manageable speeds.