Sports injuries are issues that many athletes and coaches are familiar with. They can not only be painful for the athlete, but in many cases can set back the entire team. An ousted team member can hurt the outcome of games and can have lasting repercussions on the season as well. Just as one missing athlete affects a team, a disabled body part has a negative impact on the entire body. Lower-leg conditions such as weak knee injuries, shin plints, and twisted ankles can be caused by improper form, lack of stretching, and overuse of the areas below the knees. Cited by medical professionals at the Cleveland Clinic, most athletes develop shin splints sometime during their career. Here’s how to help them heal and try to avoid this debilitating issue, as well as averting other recurring sports injuries.

Shin Splints: The Evils of Overuse and Impact on the Lower Leg

There are many symptoms caused by shin splints such as pain in the front or side areas of the lower leg. This pain can be dramatic and excruciating, especially when increasing pressure on the affected leg. Increased swollen muscle tissue can make the leg feel taut as well as produce visible inflammation and tenderness around the muscles. No matter what type of activity, from soccer to baseball any athlete can be affected by these conditions. It is important that shin pain relief be sought immediately so that proper physical therapy and anti-inflammatory drugs can be started. The most common shin pain relief started by physical therapists includes rest, elevation, and icing of the injured area for 1 – 2 days. Continuing physical therapy and preventive exercises include strength training moves and stretching of the Achilles tendon and the front leg muscles that surround the shin bone.

Twisting Injuries: How Weak Muscles Affect the Tendons and Ligaments

Ankle and knee injuries are another kind of sports injury that many athletes suffer from. This is caused by either a forceful injury, which cannot be averted, or from weak muscles of the knee, lower leg, and ankle. Strengthening weak muscles can be accomplished through weight lifting or exercises prescribed by a physical therapist that target the lower leg. Weakened muscles lead to loosened joints in the ankles and knees so that simple movements or athletic activities can cause twisting injuries. Another helpful measure for stopping these types of injuries are to be sure the feet have proper arch support.  This can be accomplished specially-designed orthotics made for sports activities. The doctors at the Cleveland Clinic also advise taping the arch for added arch support during sports activities.

How Tearing Injuries Happen

Spraining of the tendons and ligaments are also typical kinds of sports-related injuries. This is most commonly found in the Achilles tendon and anterior cruciate ligament. An Achilles injury is usually due to poor flexibility in the heel tendon due to poor stretching form. This is a vital part in the warmup process that must be taken seriously. Slow stretches without pulsing are suggested for anyone about to exercise. Holding the stretch for a minimum of 30 seconds, resting for a few moments, then repeating the stretch is what kinesiology specialists suggest. ACL (Anterior cruciate ligaments) are surrounding the knee area and help hold the knee structure together. Injuries to this part of the body can be avoided by strength training the knee , calf muscle and thigh through curls and extensions of the leg. The right orthotic shoe inserts can help avoid both of these types of injuries by giving proper arch support, ideal cushion, and proper foot form.

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