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SELF-CARE FOR COMMON SPORTS INJURIES

A guide to self-care for common injuries and sports-related injuries

ProblemPossible CausesSymptomsTreatmentTips
Leg cramps Strained muscles from stretching too hard or too much. Loss of water, salt, and potassium through sweatingPainful, involuntary muscle contractionsGently stretch the cramped muscle by walking, then massage itDrink plenty of fluids. Restore lost potassium by eating an orange or a banana. Do not take salt tablets
ShinsplintsRunning or jumping repeatedly on hard surfacesPain in muscles around the shinR.I.C.E. (see RICE for an injury)Wear shoes with adequate heel support and shock absorption. Run-on softer surfaces, avoid hills and adjust your stride so that you run farther back on your heel
Sore musclesOverexertion from strenuous exerciseMuscle aches that develop a day or two after exerciseWarm-up and stretch carefully. Return to initial intensity only after the pain disappearsModerate exercise is better than inactivity for boosting circulation and easing the soreness
SprainsInjury to the ligaments, the connectors between two bones, from a sudden, wrenching movementJoint pain and swelling that is sometimes disablingR.I.C.E.When resuming activity, tape joint to prevent reinjury. Strengthen with resistance exercise
StrainsPulls or tears in muscle fibers from sudden changes in tension through bursts of activityPain and swelling with some loss of power and motion. Soreness usually vanishes in a few daysR.I.C.E.Avoid exercising when muscles are stiff, cold, or overtired
Tennis elbow

(also associated with bowling, canoeing, and pitching)
Excessive strain on the muscles of the forearm from gripping and rotating motionsTenderness below
the outer part of the elbow, with pain radiating to the forearm
R.I.C.E.Correct your technique. Tennis players may want to change their backhand stroke or try a lighter, more flexible racquet or one with a smaller grip.
If you wear a brace, don’t fasten the strap too tightly. You should feel its pressure only when the forearm muscle contracts
and expands

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