Avoiding sports injuries
Running doc's guide to healthy running : how to fix injuries, stay active, and run pain-free
Lewis G. Maharam.
Boulder, Colo. : VeloPress, c2011.
Running is the most popular exercise activity in America, which means that more Americans suffer injuries from running than from any other sport. The Running Doc, Lewis G. Maharam, MD, is on a mission to make running safer and more fun for runners of all levels. Maharam is the most trusted authority on healthy running and will help every runner to avoid injuries and run pain-free. No running injury comes without warning. The Running Doc diagnoses which aches and pains require medical attention, explaining how runners can treat their ailments and keep training to meet their goals. From side stitches to the common cold, itís not just injury that slows runners down. Maharam offers easy-to-follow preventative care to keep readers on the go. The Running Doc covers the body from head to toenails, helping soothe normal wear and tear as well as cure the frustrating or tough-to-diagnose afflictions.
Everyday sports injuries : [diagnosis, treatment, and prevention]
New York, N.Y. : Dorling Kindersley, c2010.
More people than ever before are regularly taking part in recreational sports, often gaining enormous health benefits from their chosen activity. But sports also carry the risk of injury, and each year there are millions of sports injuries in the US alone. Featuring more than 150 step-by- step exercise routines for recovery after injury, improving strength and performance, and reducing risk of injury, Everyday Sports Injuries is a practical guide to recognizing, treating, and preventing injury, with the goal of getting back in action as soon as possible.
ChiRunning : a revolutionary approach to effortless, injury-free running
Danny Dreyer and Katherine Dreyer.
New York : Simon & Schuster, 2009.
A groundbreaking program that teaches you how to run faster and farther with less effort, and prevent and heal injuries, for runners of any age or fitness level.InChiRunning, Danny and Katherine Dreyer, well-known walking and running coaches, provide powerful insight that transforms running from a high-injury sport to a body-friendly, injury-free fitness phenomenon. ChiRunning employs the deep power reserves in the core muscles, an approach found in disciplines such as yoga, Pilates, and T'ai Chi.ChiRunningenables you to develop a personalized exercise program by blending running with the powerful mind-body principles of T'ai Chi:1.Get aligned. Develop great posture and reduce your potential for injury while running, and make knee pain and shin splints a thing of the past.2.Engage your core.Shift the workload from your leg muscles to your core muscles, for efficiency and speed.3.Add relaxation to your running. Learn to focus your mind and relax your body to increase speed and distance.4.Make it a Mindful Practice. Maintain high performance and make running a mindful, enjoyable life-long practice.5.It's easy to learn. Transform your running with the 10-stepChiRunningtraining program.
Sport first aid
Melinda J. Flegel.
Champaign, IL : Human Kinetics, c2008.
This textbook introduces basic human anatomy, especially as it relates to injuries, and outlines the causes, symptoms, and first aid response to 110 sports injuries and illnesses. Color illustrations depict simple anatomy throughout the book. The fourth edition reflects 2005 American Heart Association guidelines for cardiopulmonary resuscitation and emergency cardiovascular care. Annotation #169;2008 Book News, Inc., Portland, OR (

You do not have to be a professional athlete to be at risk for a sports injury. Sports make different demands of all athletes from the professional to the everyday amateur. Different sports require different skills such as endurance, speed and flexibility. No matter what sport you participate in, conditioning yourself can improve your performance and guard against injury.

Developing a warm-up and cool-down routine can help safeguard you against injuries. Warming up before you play prepares your body to perform better. Doing some cooling down exercises after play can help prevent sore and stiff muscles the next day.

Using the right equipment and techniques is just as important. Everyone has a different size and body shape. The weight of a bowling ball or tennis racket to the size of a bat or bike helmet should fit you individually. When using the equipment in the proper way you can avoid injury. One method may work for some and be hazardous for others. Find techniques that you are comfortable with.

Common sports injuries

Muscle sprains
Torn ligaments
Torn tendons
Dislocated joints
Fractured bones

A simple remedy to treat an injury is to remember the RICE Principles: Rest, Ice, Compression, Elevate. Proper rest will help heal an injury. Apply ice, a compression wrap - not too tight, and elevate the injury as soon as possible. This will help to reduce swelling and restrict bruising. If your injury is not healing or is severe be sure to seek medical treatment.

Preparing yourself properly for the fun and competition of sports can reduce your risk of injury.

Article by: St. Louis Public Library staff