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Tips for Preventing Spring Injuries

May 13, 2022

 

The weather is nice and everyone is ready to get back outdoors! The specialists at Lederman Kwartowitz Center for Orthopedics & Sports Medicine are well-versed in treating sports injuries, however, we would prefer that you stay healthy and injury-free.  Here are a few tips from the Ironman-Athlete himself, Dr. Mark Kwartowitz, to stay injury free this spring:

The Most Common Sports Injuries:

Before we get to the tips on staying injury-free, let’s take a look at some of the most common sports-related injuries that we see:

  • Ankle Strains & Sprains
  • Tendinitis of the Shoulder and Ankle
  • Shin Splints
  • Overuse injuries, such as Tennis and Golf Elbow
  • Fractures
  • Knee Strains and Sprains, including ACL and Meniscus tears
  • Back and Neck Pain
  • Hip Injuries, especially tearing of the labrum or soft tissue around the hip joint

Prevention:

Recovering from an injury means not getting to participate in the activities that you love.  We cannot promise that the following tips will mean you won’t injure yourself, but your risk of injury will certainly be lower!

Ramp Up Slowly & Carefully

Like many people, you may lose a bit of fitness over the long Michigan winters. If you try to get back out and perform at a higher level than your current fitness allows, your risk of injury is significantly higher. Make your first few workouts easier than you think they should be and increase your strength and stamina over time.

Warm Up & Cool Down

Warming up and cooling down is important, but often gets skipped. Take a few minutes to get your body ready for exercise and a few more to stretch and cool down.

Cross Train

If you love to run, you may be tempted to run for every work out.  However, when you only train in one sport/activity, it is easy to develop muscle imbalance and can lead to injury.  You’re also more likely to develop overuse injuries.  Try to find a balance between cardiovascular work, like running, cycling or swimming; strengthening exercises such as weightlighting or bodyweight exercises (ie: pushups); and flexibility training, such as yoga or tai chi.  Varying your activities and training gives you a better chance of avoiding injury.

Take Rest Days

Recovery is important.  Make sure you take a rest day at least once a week – your muscles need time to recover.

 

If you have questions about returning to your favorite activities safely, or you are suffering from a sports-related injury, schedule an appointment online or by calling (248) 669-2000.  Our team of board-certified and fellowship-trained orthopedic surgeons are here to help you get back to the activities you love!

 

 

Filed Under: Exercise, High School Sports, Knee Pain, Sports Injury, Sports Medicine, Young Athletes

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Vision and Core Values

LKO Orthopedics is the premier provider of orthopedic care in West Bloomfield and Bingham Farms. Our highly specialized team offers innovative nonsurgical and surgical treatment options for your entire family. We design individualized recovery plans to restore you to a healthy active lifestyle. Get better faster at LKO!

Our core values reflect our commitment to patient-centered care:

Compassion: We treat our patients as we would our own family.

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The Lakes Medical Center | 2300 Haggerty Road, Suite 1110, West Bloomfield, Michigan 48323

31500 Telegraph Road, Suite 235, Bingham Farms, MI 48025

Phone: (248) 669-2000 | Fax: (248) 669-2110

 

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At Lederman Kwartowitz Center for Orthopedics & Sports Medicine, our areas of expertise include injuries and conditions of the Hip & Knee, Foot & Ankle, Shoulder & Elbow, Back & Neck, and Hand & Wrist. Our fellowship-trained orthopedic surgeons Dr. Ronald S. Lederman, Dr. Mark Kwartowitz, Dr. Collin O'Keefe, and physiatrist Dr. Stephen C. Hyman specialize in General Orthopedics, Sports Medicine, Pain Management, Physical Medicine & Rehabilitation, Knee Replacement, Hip Replacement/Resurfacing, Minimally Invasive Surgery, PRP Therapy, Stem Cell Therapy, MLS Laser Therapy, and Physical Therapy.

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