Tennis Injuries and How to Prevent Them

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Tennis injuries can sideline an athlete for an entire season if they are severe enough. As the weather gets warmer, players of all levels will be hitting the courts to get in a workout. Tennis is great exercise but can also lead to a variety of injuries. Taking precautions to avoid such injuries can help ensure a long, healthy tennis season this year.

There are a number of tennis injuries that players sustain while taking in a match. Tennis is a sport that engages all parts of your body. From your arms to your ankles, each play requires the work of several muscle groups and many joints.

Some of the most common tennis injuries include:

  • Ankle sprains
  • Tennis elbow (lateral epicondylitis)
  • Rotator cuff tears
  • Tendinitis of the knee, wrist, shoulder and achilles
  • Jumper’s knee (patellar tendinitis)
  • Strains of the calf, abdominal muscles, groin, hamstrings
  • Tarsal tunnel syndrome
  • Meniscus tear
  • Anterior Cruciate Ligament (ACL) injuries
  • Back pain

Don’t let this extensive list of tennis injuries scare you from enjoying such a wonderful sport. While no amount of planning can fully protect you from injury, there are a few simple steps you can take to prevent a number of these issues.

Preventing tennis injuries:

  • Stretch and warm up before playing a game.
  • Work with an instructor to learn proper form.
  • Practice a variety of swings to prevent overuse. Repetitive motion of any kind can lead to overuse injuries that could otherwise be avoided.
  • Stay hydrated.
  • Take breaks. Fatigue is a leading cause of injury. As your body tires, you are less likely to be using proper form.
  • Use supportive footwear.
  • Physical conditioning and cross training in other sports can help strengthen your body and protect against certain injuries.

If you are suffering from one of the above tennis injuries, seek the advice of your doctor or orthopaedic surgeon. Continuing to play tennis with an untreated injury could possibly lead to something more serious.

Ski Injuries: Identifying and preventing common issues

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Ski injuries plague thousands of winter sport enthusiasts every year. Whether you are a first timer or a seasoned veteran, a ski injury can put a major damper on your winter break plans.

Skis injuries range in severity depending on a variety of factors. Injuries to the knee, ankle, shoulder and arm are very common. No matter what your level of experience, it is important to be informed on injury prevention before you hit the slopes this season.

Common Types of Ski Injuries

Foot and Ankle

  • Lateral ankle ligament sprain
  • Ankle fracture
  • Fifth metatarsal fracture
  • Frostbite

Knee

  • Meniscus injuries
  • ACL and PCL tear or strains (anterior cruciate ligament and posterior cruciate ligament)
  • Medial collateral ligament injury

Hand and arm

  • Wrist sprain
  • Wrist tendonitis
  • Skier’s thumb
  • Finger fractures
  • Wrist fracture
  • Frostbite

Shoulder and elbow

  • Shoulder dislocation
  • Shoulder separation
  • Rotator cuff tear
  • Shoulder fracture
  • Elbow fracture

Neck and Back

  • Neck strain
  • Whiplash
  • Herniated disk
  • Muscle strains of the back

Prevention of ski injuries can mean the difference between a great vacation and months of painful recovery. Weeks before you hit the slopes, it is important to make sure you are in good shape. Plan ahead with skiing conditioning exercises such as squats, agility drills and hill or stair running. Building up endurance is key for minimizing injuries that happen when your body is fatigued.

In addition to building strength and stamina, focus on building your core strength and flexibility. Improving your balance and posture will give you a good foundation for proper form on the slopes. Increasing flexibility will help your body respond well to the rigorous demands of skiing.

Another key to preventing injury is to take it slow. Even if you are trying to pack a lot of fun into just a few short days, do not overdo it. Plan a shorter day of skiing on your first day so you do not fatigue too quickly. If you do too much at first, you will be more sore and tight for the rest of your skiing days.

If you do get injured while skiing, be sure to allow your body a chance to heal before hitting the slopes again. What might start as a minor injury can quickly escalate if you try to push through the pain with further activity. Be sure to consult an orthopaedic surgeon if you do sustain a ski injury this winter.

Marathon and Half Marathon Training and Race Preparation

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Fall is an exciting time of year for marathon and half marathon runners. Cool, crisp mornings mean perfect weather for distance running. If you have been training for a marathon or half marathon over the past several weeks, you have likely been following a race plan. If you are preparing to start training, you are likely looking for the best method to perform well on race day and to avoid injury.

There are several things to consider while training for a marathon or half marathon. Whether this is your first long race or you are a seasoned marathoner, treating your body right will help you not only before your race but also in recovering after.

Nutrition

When people think about marathon training, one of the first things that comes to mind is the concept of “carb loading.” Carbohydrates before a race can be beneficial in giving your body a boost of stored energy before a long run. However, Nutrition is a huge part of training from day one.

As you start logging several miles on long runs, consider nutritional supplements to eat during your outings. Energy gels like GU Energy, Power Bar Gel and Hammer Gel can give you some added fuel to get through a running slump.

Over the course of several weeks of training, your body will be burning more calories than normal. This is not an excuse to over-indulge in your favorite carbohydrate heavy foods. Rather, balancing your meals with lean proteins, plenty of leafy greens, healthy fats and whole grains will give your body the energy it needs to perform well from day one of training through race day.

Hydration is just as important during race training as nutrition. Make sure to drink water consistently throughout the day and night, not just before hitting the pavement. Consider Electrolyte replenishment in the form of dissolving tabs or sports drinks.

Running Schedule

Both seasoned runners and first-time racers should rely on some sort of training schedule to follow. There are a number of great schedules out there. Most suggest incorporating 2-3 shorter runs during the week and one long run over the weekend. This long run should increase each week as you approach race day. Do some research and ask fellow runners for their best training plan. It is best that you find one that fits best into your schedule and that isn’t hard on your body.

Cross Training

Just as important as the running portion of your marathon and half marathon training is cross training. Running multiple days each week is tough on your joints. Beyond running, incorporating strength training, yoga, cycling and swimming can help with speed and stamina. It also breaks up the monotony of running.

Recovery

Recovery is vital to race training. For both marathon and half marathon race preparation, there are several days in which your body takes a beating from a long run. Be sure to stretch before and after your runs. It is also key to refuel your body with lean proteins and healthy fats. Muscle repair is essential to help avoid injury and build strength. Also be sure to hydrate all day after your runs.

Injury Prevention

Running is great exercise and has wonderful benefits for your body. But even for seasoned runners, competing in a marathon or half marathon is a big trauma to your body. It is very important to allow your body to heal and recover after a long run. Take the day off every time you have a long run. After the race is over, be sure to take a few days off. It is also beneficial to schedule a massage for the day after your race to decrease muscle soreness and inflammation.

If you do sustain an injury during race training for a marathon or half marathon, be sure to consult an orthopaedic surgeon. Don’t try to push through training no matter how much you want to complete this goal. It is important to address any running injuries as soon as they develop to avoid more serious issues.

Friday night football: Common injuries and prevention

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The shift from summer to fall signifies a number of changes. The weather shifts, the leaves begin to turn and weekends become filled with a variety of fall sports. Football is one of the most popular sports of the season. Whether enjoying this activity as an athlete or a parent of a player, there are several things to consider before launching into a busy football season.

There are a number of common injuries sustained by football players during any given game. Despite wearing pads, helmets and supportive footwear, each and every play can result in a serious injury.

Here are the most common football injuries:

Knee Injuries

  • Anterior Cruciate Ligament (ACL) tears and strains
  • Posterior Cruciate Ligament (PCL) tears and strains
  • Medial Collateral Ligament (MCL) tears and strains
  • Meniscus tears
  • Patellar fractures
  • Knee dislocations

Head Injuries

  • Concussions caused by single or repeated trauma to the head
  • Loss of consciousness
  • Chronic traumatic encephalopathy (CTE), a progressive, degenerative disease

Overuse Injuries

  • Patellar tendinitis, also known as jumper’s knee
  • Back pain
  • Rotator cuff strains or tears

Shoulder Injuries

  • Shoulder dislocations
  • Rotator cuff tears
  • Shoulder tendinitis

Foot and Ankle Injuries

  • Sprained ankles
  • Plantar fasciitis
  • Heel contusions
  • Tendonitis
  • Ankle fractures

It is no secret that football can be a very dangerous sport. Prevention is key for avoiding a football injury this season. Addressing any injuries, as soon as they occur on the football field, is the best way to avoid serious issues. Consult a board certified orthopaedic surgeon for a full assessment and treatment options.

Make sure to stay hydrated while playing football or any sport. Choose proper fitting gear that is in good condition while practicing and playing in all football games. Using faulty pads can result in an unnecessary injury. Never play football without a helmet and report any pain or injury to your coaching staff.

Always warm-up before hitting the football field. Many strains and tears can be prevented if you are taking simple precautions such as stretching and warming up appropriately.

 

Foods for Bone Health: Osteoporosis Prevention

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When it comes to preventative health, one of the most effective tools you have is managing your diet. In addition to a maintaining regular exercise routine, developing a healthy meal plan is essential for preventing some of the most debilitating health conditions, including osteoporosis.

Osteoporosis, the thinning of the bones caused by a decrease in bone mass, plagues men and women of many cultural backgrounds. However, women, specifically those entering menopause, are more likely to suffer from this affliction. Preventing osteoporosis with diet and exercise is key to avoiding many painful and limiting injuries. While there is no guaranteed way to prevent developing this bone condition, incorporating several foods into your daily meal routine can help lessen your chances of suffering from osteoporosis.

Preventing osteoporosis is one way to decrease your chances of suffering from an orthopaedic injury. Keeping your bones healthy and strong is not only a great way to avoid injury but is also helpful in healing quickly if you do experience a bone injury. From foot and ankle injuries to shoulder and elbow issues, your bone health is key for getting back to your normal lifestyle.

The main dietary defenses for preventing osteoporosis include: Calcium, Potassium, Magnesium, Vitamin C, Vitamin K, and Vitamin D.

Foods for bone health:

  • Salmon
  • Tuna
  • Sardines
  • Low-fat or non-fat yogurt
  • Low-fat or non-fat milk
  • Kale
  • Collard greens
  • Brussel sprouts
  • Spinach
  • Oranges
  • Raisins
  • Artichokes
  • Tomatoes
  • Okra
  • Papaya
  • Pineapple
  • Potatoes
  • Sweet potatoes
  • Bananas
  • Egg yolks

Beyond adding healthy foods to your diet, it is important to also avoid certain elements for osteoporosis prevention. Try to minimize salt and caffeine as much as possible to avoid loss of bone mass.

Patient Testimonial From a High School Athlete

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Struggling with an injury can be frustrating and painful for anyone. But when you are a high school athlete, dealing with an injury takes on a very significant meaning. Being an athlete at the high school level not only becomes part of a person’s identity but can also be a vital part of planning for the future. Some athletes look to scholarship opportunities in order to attend college and others benefit from character development, a feeling of belonging and the importance of commitment.

PatientTestimonial-2When an injury sidelines a high school athlete, there is often a sense of urgency for the individual. For this reason, seeking out the best form of treatment, as swiftly as possible, can be key to returning to activity safely. The doctors at Agility Orthopaedics recognize how important getting the right treatment is for athletes. Whether this means surgery, physical therapy or rest, our physicians always consider health and safety first.

Anthony Klier, a varsity soccer player at DeSmet High School, recently sought treatment from Josh Nadaud, M.D. after sustaining an injury. Reflecting on his experience, Anthony provided the following testimonial:

“I sprained my ankle during warm ups before the first varsity soccer game my junior year.  I scheduled an appointment with Dr. Nadaud and got in to see him right away.  Although my mom was with me throughout the visit, everyone at the office made me feel very comfortable.  I was worried that I would miss several weeks of practice and games but after an MRI and two weeks of wearing a boot and going to physical therapy, I was ready to hit the field again. Dr. Nadaud took extra time explaining my injury and treatment to my mom and me and thanks to him I have not had any recurring issues. I would recommend Dr. Nadaud to any high school athlete with an ankle injury.”

If you have a high school athlete struggling with an acute or chronic injury, please contact the Agility Orthopaedics office for an appointment.

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