Sports Tips and Advice for Female Athletes

A basic knowledge of the specific injuries in sports is essential to treat, prevent and take precautions against the same. Gymnastics is one of the sports most prone to injuries owing to its sophisticated, gravity defying movements.

Ankle Injuries

Ankle sprains resulting from injuries to ligaments are most common in gymnastics. Ligament injuries can be of two types, inversion and eversion. In the former the foot rolls inward and in the latter the foot rolls outward resulting in ligament bruises. Depending on the severity of the ligament bruises, ankle sprains can be classified into 3 categories: Grade 1, Grade 2 and Grade 3. In Grade 3 ankle sprain, ligaments are completely torn and is accompanied by severe pain and swelling in the ankles coupled with functional disability.

Treatment

Common treatment is RICE (Rest, Icing, Compression and Elevation). Grade 1 ankle sprain heals in 10 days, Grade 2 within 1 month and Grade 3 takes several months of expert treatment.

Back Injuries

Spondylolysis and Spondylolisthesis

Spondylolysis refers to the instability or fracture (without displacement) in the pars interarticularis, the facet joint of the bony rings (vertebrae), especially in the lower lumbar region which is the lowest part of the spinal column. Spondylolisthesis is caused by the fracture of pars articularis coupled with the forward sliding of vertebrae to rub against the next segment, resulting in severe pain. Constant stress on the back as in the back bends in gymnastics contributes to this problem.

Herniated Disks

Disk herniation is due to the pushing of the fibers of intervertibral disk, on the spinal cord or nerves. Referred to as “slipped vertebral apophysis” or “slipped disk”, it is commonly due to the lifting of heavy weights or tough training.

Scheuermann’s Disease

This disease involves two vertebra segments taking on an aberrant wedge-like shape, resulting in a hump like outward curve of the upper back.

Treatment

The athlete should seek immediate medical help on suspected back injuries. Care should be taken not to move the body much.

Taut and Unstable Hamstrings

Hamstring injuries are caused by the bruises of the hamstring muscles .Female gymnasts have very tight hamstrings owing to the continuous pelvic tucking present in each gymnastic activity. Hamstring injuries can also happen due to an imbalance between quadriceps muscles and hamstring muscles. Often the quadriceps muscles are more used resulting in strong quadriceps muscles and underused hamstring muscles which make them more prone to bruises.

Treatment

Treatment involves the following:

• Use R.I.C.E. (Rest, Ice, Compress, Elevate)
• Utilize a compression bandage to minimize intra muscular bleeding
• See a sports injury specialist.

Knee Injuries

Osgood Schlatter’s Disease

Osgood Schlatter’s disease is caused by inflammation of the bony protrusion called tubercle below the knee. Symptoms of pain, swelling below the knee and above the shin bone and hamstring and quadriceps tightness characterize the disease.

Treatment

• Expert medical help to confirm the disease
• Ice therapy to reduce pain and swelling
• Pain killers in extreme cases of inflammation
• Using knee caps and braces
• Pre-event hamstring stretches to ease the pressure on the knee.

Shoulder Injuries

Inflammation of Supraspinatus Tendon

Supraspinatus tendon muscles help hold shoulder attached to the arm. Inflammation of the muscles are marked by pain and weakness on rotating the arms, and pain in the inside front of upper arm on being pressed.

Treatment

Treatment involves the following:

• Seeking expert medical help
• Rest
• Application of heat
• Mobility exercises to strengthen the shoulder as part of rehabilitation progrmme.

Rotator Cuff Injuries

Rotator cuff is constituted of a group of four muscles and their tendons which fix the upper arm to the shoulder and keep the ball of the upper arm bone inside the shoulder socket. Activities involving sudden stretching of the shoulder fall from the heights and lifting of weights overhead can cause bruising of the muscles. Symptoms include severe pain, weakness and functional disability of the shoulder, muscle spasms and swelling.

Treatment

• Applying ice to reduce swelling
• Using shoulder supports like a sling
• Seeking expert medication.

Wrist Injuries

Dorsal Wrist Impingement

Dorsal wrist impingement is a condition characterized by the impingement of the radius against the wrist bones. Repeated dorsiflexion or hyperextension of the wrist especially in exercises involving load whether of the body (as in beam exercises in gymnastics) or external (weight lifting) contribute to the problem.

Treatment

• Expert medication for inflammation
• Wearing splints in case of injury
• Wearing thick bands to prevent wrist from hyperextension
• Strengthening exercises once the treatment and rehabilitation programme are over.

Gymnastics Injury Statistics

According to sports injury statistics of 1998 nearly 25,500 children and adolescents who are of age 5-14 were treated for injuries related to gymnastics. Especially, in case of girl sports, the sports injuries are majorly from gymnastics and the intensity increases with the level of competition.