1.  Injury commonly happen at the game of sports
like basketball
Los Angeles Lakers forward Matt Barnes, right, gets tied up with New
Orleans Hornets guard Jarrett Jack as they go after a rebound during the
first half of their NBA basketball game, Friday, Jan. 7, 2011, in Los
Angeles. Barnes injured his knee on the play when he landed.

2. Sprained Ankle Causes and Risk Factors
Causes and Risk Factors
There are a number of causes and risk factors associated with an ankle sprain. One of the
most common causes is simply a lack of conditioning. If the muscles, tendons and ligaments
around the ankle joint have not been trained or conditioned, this can lead to a weakness
that may result in an ankle sprain.
A simple conditioning program that helps to even out any imbalances at the ankle will help
considerably. For example, the calf muscles may be much stronger than the muscles in the
front of the leg. This would lead to a strength imbalance. Or, maybe the Achilles is very
tight while the anterior muscles are very flexible. This would lead to a flexibility imbalance.
(In part 2, I'll go into a lot more detail about conditioning and imbalances.)
A lack of warming up and stretching is another major cause of ankle injuries. In an article
titled, "Ankle Injuries in Basketball: injury rate and risk factors," by McKay, Goldie, Payne &
Oaks, in the British Journal of Sports Medicine; the article states that "Basketball players
who did not stretch during the warm up were 2.7 times more likely to injure their ankle
than players who performed stretches."
There is also a number of other less common causes of an ankle sprain. They include things
like wearing inadequate footwear, running or training on uneven ground, and simply
standing on, or in something you're not meant to.
However, the most common risk factor associated with ankle sprains is a previous history of
ankle sprains. In other words, if you've had an ankle injury in the past, chances are you're
going to suffer another one if you don't take some precautions and do some conditioning
exercises to strengthen your ankle.
Gail McKay, in a recent Sport Health article titled "Risk Factors for Ankle Injuries" stated;
"The most common risk factor identified was a history of ankle injury. Therefore, ankle-injured
athletes tend to face the downward spiral of recurrent ankle injuries. Hence, ankle
injured athletes should be encouraged to undertake comprehensive ankle rehabilitation
programs."

3. In part 2 that's just what we're going to do. I'll be outlining a comprehensive initial
treatment program for ankle sprain.
How to Treat a Sprain During First
Aid
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A sprain can cause severe pain, swelling, discoloration and lack of mobility. With
treatment and proper care, a sprain should start to improve within 24 to 72 hours.
Ligaments in joints heal quickly, and stretching them during a sprain does not usually
require surgery or other intense medical care. However, it is important to properly treat
a sprain using first aid techniques. Here are some tips.
Steps
1.

4. 1
Use the PRINCE approach recommended by first aid professionals. PRINCE
stands for: Protection, Rest, Ice, NSAIDS, Compression and Elevation. This method is
believed to be the most effective strategy when treating any kind of sprain. It is
important to incorporate all aspects into treatment in order to recover in a timely manner
and to reduce initial pain and swelling.
2.
2
Protect the sprained joint. Because you are most vulnerable to pain and additional
injury immediately after the sprain occurs, it's necessary to use caution to keep a
sprained joint safe from further damage and pain. If it's an ankle sprain, use a brace
with a design that incorporates an air cushion into it. A wrist brace should keep the wrist
somewhat immobilized so no further stretching or damage to the ligaments can be
done.

5. 3.
3
Rest the injured joint. If you sprained your ankle, stay off your feet. If walking is
necessary, use crutches until the worst pain is gone. If it's a wrist injury, refrain from
using that arm/hand to do anything.
4.

6. 4
Keep the sprained joint iced for 48 to 72 hours. This will help to reduce the swelling
and pain from the injury. Apply ice for 20 minutes every 1 to 2 hours during the day. You
can use ice packs, crushed ice in plastic bags or chemical cool packs. Be sure to place
a towel or rag between the ice and the ankle to avoid skin sensitivity.
5.
5
Administer acetaminophen or NSAIDS regularly to help alleviate pain and
swelling. NSAIDS include ibuprofen and naproxen. Generally, it's advised to follow the
dosing directions for the particular medicine being administered to the patient.

7. 6.
6
Wrap the injury and apply compression. Using an elastic bandage, wrap the
sprained joint tight enough to provide compression and support, but not so tightly that it
causes the arm or leg to tingle, become numb or start to swell as a result of the wrap.
Not only does the compression help with the pain and keep the joined more
immobilized, but it also reminds you not to use the injured limb.
7.

8. 7
Elevate the injury. Keep the injured arm or leg above the head (or heart) for at least 2
or 3 hours every day for the first 72 hours. Keeping the joint elevated helps to alleviate
swelling. As the swelling starts to decrease, you may start using the injured joint.
8.
8
Seek professional attention if the injury does not improve within 72 hours. If any
other symptoms such as fever, extreme nausea or prolonged numbness exist, do not
hesitate to contact a medical professional.

9. ‘Top 10 Ways to Avoid a Sports
Injury’
Top 10 Ways to Avoid a Sports Injury
Participation in athletic activities of all kinds, at all ages, is at an all time
high. Accordingly, sports injuries are also on the rise. However, many injuries can be
avoided. According to the American College of Sports Medicine, up to 50 percent of all
athletic injuries can be avoided. The National Institute of Arthritis and Musculoskeletal
and Skin Diseases conservatively estimates that athletic injury rates could be reduced
by 25 percent if all athletes followed essential safety, conditioning and preventive
strategies. The following 10 tips are meant as a guide to the pursuit of that goal.
1. Consult your physician before starting any exercise or sports
program. A proper medical evaluation can spot potential problems and correct
weaknesses that may be worsened by starting a sports program. Previous
injuries can result in chronic problems if they have not been properly
rehabilitated. Ideally, a pre-season physical should take place within 6 weeks of
the start of the season.
2. Get in shape before starting a new activity or sport. Be in shape when
you start, don’t expect your sport to get you in shape. Follow an off season
conditioning program that is sport specific, that is, one that is designed for your
sport. Most sports require a balance of strength, agility, flexibility, co-ordination
and endurance. Off season training should address these areas as well as
provide instruction to improve overall technique.
3. Build gradually. Don’t try to do too much too soon. Slowly increase the time
and intensity of your work out routines. If running, don’t increase your mileage
or overall time by more than 10 percent per week. In weight training, avoid
increasing the resistance or repetitions too drastically too quickly. Overuse
injuries occur when you increase your exercise intensity more quickly than your
body can adapt to the change.
4. Wear proper protective gear. Helmets are essential for biking, skiing
snowboarding, and rollerblading; as well as for team sports such as football,
hockey, baseball, and lacrosse. Protective eyewear and mouth guards are equally
important to prevent injuries. In addition, make sure your equipment is correct
for your sport. Running shoes are great for marathons, but don’t offer enough
support for basketball, soccer or tennis. Needless to say, all equipment must be
well fitting and in good condition. It is particularly important to check children’s’
equipment before the start of each season since their sizes can change so
rapidly. Don’t forget, the field is part of your equipment too. Make sure it is in
good shape and free of debris.

10. 5. Warm up and stretch before you start. A good warm up should last 15 – 20
minutes. Start with an easy cardiovascular workout to raise your body
temperature and heart rate, and finish with slow easy stretching. Stretch slowly
and don’t bounce. Stretching lengthens muscles while it increases blood flow
and muscle temperature. When you’re finished, your muscles are ready to
perform and are less likely to be injured.
6. Use proper form. Sprained ligaments and strained muscles often result from
poor technique. Good body mechanics will help to prevent a lower back injury
while swinging a golf club, hockey stick, or baseball bat. Good form increases
efficiency and prevents overuse injury. Training with a coach or sports trainer to
learn and maintain good form can prevent bad habits and prevent chronic
injuries in the future.
7. Hydrate. Even experienced athletes have been shown to drastically
underestimate their fluid needs. Adequate fluid intake is essential for athletes
and all sports participants before, during and after exercise. Ultimately the
decision to use a sports drink or plain water depends on the duration and
intensity of the exercise.
8. Don’t overdo it. The whole idea of no pain no gain is obsolete and went out in
the 60’s. Learn to differentiate normal mild soreness, from serious pain and
stiffness. Don’t train hard every day; avoid overuse injuries by alternating hard
and easy days as well as hard and easy weeks. Don’t be trapped by the
“weekend warrior” syndrome. Try to do a little exercise every day rather than
cram too many activities into the weekend. Listen to your body and watch for
signs of fatigue. When you’re feeling down, ease off.
9. Cross train when possible. Varying exercise routines and styles prevents
boredom, burn out, and overuse injuries. Exercise routines should not only
concentrate on strength, but should include elements of cardiovascular training
as well as balance and coordination conditioning. Team practices should also be
varied and contain different activity periods of varied intensity and
purpose. Mixing routines and workouts allows for an increased number of
muscles and positions to be used and again can prevent overuse injuries.
10. If injuries occur, don’t play when you’re injured. Although this list is
meant to prevent many injuries, injuries my still occur. When this happens, don’t
try to “play through” the pain. Rest and let the injury heal before returning to
sport. Continuing to play can only make it worse and may lead to chronic
problems. Taking a few days off, may prevent the loss of an entire season or
career. Finally, remember RICE: rest, ice, compression, and elevation, the best
treatment for an acute injury.
Good luck and play safe!