Injuries in sports and how to recover

It is inevitable if you are training hard that you are not going to get muscle soreness. In fact, muscle soreness is a good thing, it helps to set the stage for muscle repair and growth, but soreness that lingers for so long that it impacts the quality of your training or begin to spread to the joints and ligaments can be very dangerous. Most injuries in sports are chronic in nature, besides the occasional acute injury that occurs from an accident.

Some injuries are so slightly common that we barely take notice of them while some are more serious and require the attention of a physician.

The body is a highly complex physical and biochemical mechanism which is subjected to variety of injuries and each individual is more susceptible to certain types of injury.

There are a number of factors that causes injuries in sports  such as:

  • Insufficient warm up
  • Poor exercise form
  • Increased weight too quickly
  • Lack of proper nutrition
  • Lack of rest
  • Utilizing advanced weight techniques
  • Hyper extending a joint or a tendon
  • Ignoring acute or localized pain

Whether a pro or a newbie it is important to understand the types of injuries that might occur and how.

Types of injuries in sports


This usually occur as a result of the muscle, an inflammatory condition of the synovium which lies in a tendon sheath and surrounds the tendon. One most example is the elbow tendonitis. Typically, this falls into one of the three categories;

The medial epicondylitis: triggered by over working the wrist muscle flexors.

Lateral epicondyles: tension and damage caused to the forearm muscles.

Triceps tendonitis: this issue results from over-extension. In early stages for tendonitis, rest is usually effective which in additional stages the complications are serious and surgery may be required.

Knee injuries

It’s one of the most common injuries for people who frequently do running, squat or lunge exercises. Poor technique can lead to patella tendonitis, anterior cruciate ligament or bursitis. Injury can be induced by a sharp pain felt along the knee joint or the underside of the thighs.

Treatment for knee injuries involves the normal prescription of ice, rest. To avoid over-stressing the knee, it is important to concentration on proper exercise technique and engage in a full warm up before putting it under any great stress.

Sub-deltoid bursitis

A bursa is a closed cavity in the connective tissue between tendon and adjacent bone that move relative to one another. It provides a lubricated surface so that the tendon can glide directly over the bone. Bursitis is an inflammatory condition of the bursae, overuse of the shoulder joint of an injury can cause a shoulder bursitis.

Treatment by a chiropractor can be used to recover from this alongside supplementation with vitamins can be also effective.

Bicipital tendonitis

This is another shoulder problem in which the biceps tendon working back and forth gets inflamed because of stress and friction. Medications such as cortisone are frequently used in treatment of this.

Herniated disc

The vertebrae of the spine each can have a smaller rubber disc between them ensuring the spiral bones don’t rub together. Stress on the spine combined with poor posture can lead to these discs being squeezed and pushed out into the spiral column.

The decision on whether to keep training or working out with soreness or injury is a key as one as it will either set you back more if done improperly or help you begin your recovery, sometimes, it is possible to train around an injury and sometimes it isn’t. Certainly, in the event of a very serious injury as it may probably impossible to continue your training as before and trying to train through an injury and making it worse which can lead to a permanent and disabling problem. But in the case of a mild strain or if the injury is not all that serious you can rest the injure part and train the rest of the body.

Why it is absolutely necessary to rest an injured area in order for it to heal. Those training for a bodybuilding contest or a power lifting to any form of competition world want to find a way to continue training.

Follow these tips that will help keep your results coming without resulting a re-injury:

Warm up properly

Take a lot of extra time to warm up and stretch before you work any muscle. Do these with light weights, if you quickly flex or place tension on a cold muscle, you increase your risk of injury to that muscle. But if you gradually raise the temperature of the muscle and then slowly stretch it out, you will help relax and elongates the muscle and place it an injury resistant state.


Train with low intensity

Don’t make the mistake of doing as much as you can in an attempt to recover and progress. You might risk re-injuring yourself of inhibiting your body’s ability to recover. Go with lighter weight, reduce the intensity and give your muscle time to adapt to the load.

Eat right

Our bodies need food to recover and repair even more during an injury. Studies show that injury elevated the metabolism as the body works hard to rebuild and repair, hence you should consume sufficient calories to fuel the recovery process and when eating. Proper nutrition for bodybuilding is important, good adequate intake of macronutrients, protein(key), carbs and fats, calories are essential for building healthy, great-looking body as your workouts.


Use proper technique

The most reason for injuries in sports is failure to use proper form. Incorrect techniques can place your muscles, tendons and joints in awkward positions and increase the likelihood of an injury.

Have a proper mindset

The body is not the only thing that exercise stresses, the mind reacts just as dramatically as the body does to the stress of physical exertion.  The right mental attitude combined with progressive exercise and nutrition will vastly increase the speed of your recuperation. The secret is not to become down but instead face the challenge head on.



An injury doesn’t mean quitting time, it means it’s time to get tough and smart can heal the injury fast and keep your progress perpetual. When the tough gets injured, the injured gets smart.