Stay in the Game: A Doctor's Guide to Preventing Common Sports Injuries

Whether you're a seasoned athlete or just getting back into the swing of things, injuries happen. From a friendly game of pickleball to a round of golf, staying active is crucial for our health, but it's important to do it safely. Learn expert tips to keep yourself in the game with this WFMY 2 Your Well-Being conversation with Steven Bokshan, MD, with Cone Health OrthoCare.

Pickleball: More Than Just a Game

Pickleball's popularity has skyrocketed, and with it, so have related injuries. While ankle sprains and strains are common, a surprising number of players experience fractures.

"Please get your bone health checked out," urges Dr. Bokshan. "Go check to see if you have osteoporosis, either at your primary care doctor or here at OrthoCare."

This non-invasive screening takes just a few minutes and can prevent a potentially devastating fracture that could keep you out of the game for months.

The Power of a Proper Warm-Up

Stretching is essential, regardless of your activity level. "Muscles that are cold do not like to get into activity," says Dr. Bokshan, noting that a lack of a proper warm-up can lead to back and neck strains. The key is to make your warm-up "commensurate with the amount of activity you're about to engage in."

This advice isn't just for high-impact sports—even a simple walking regimen benefits from a short stretching routine.

Tennis, Golf and Beyond

Each sport comes with its own set of risks. For tennis players, the stress on shoulders and elbows is significant. Focus on both stretching and strengthening to prevent chronic, repetitive overuse injuries like "tennis elbow."

Golf, while appearing low-impact, puts a "ton of rotation" through the back and spine. Golfers are advised to prioritize stretching their lower back and hips. "You will thank me on the back nine," Dr. Bokshan promises.

Soreness vs. Serious Injury

So, how do you know when to seek medical help?

• Serious Injury: Characterized by sharp pain that doesn't go away, gnawing aches, or pain that wakes you up at night. These symptoms warrant a visit to your doctor.

• Soreness: A more subtle discomfort that builds up over several days. This can often be treated at home.

For at-home treatment, try gentle massage to relax your sore muscles, or use the "RICE" method: Rest, Ice, Compression, and Elevation. Apply ice after exercise to cool down muscles and reduce inflammation. Apply heat for sore, knotted, or fatigued muscles that need to be loosened up.

At any Cone Health Community Pharmacy you can find reusable heating pads, instant cold packs, pain relievers, finger splints and more, at competitive prices!

Final Takeaways

Dr. Bokshan's overarching message is simple: "Motion is medicine." His final advice is to stay active, keep moving, and don't be afraid to start small. "A walk two minutes on the treadmill is a great place to start," he says. The goal is progress, not perfection.

Before starting a new sport, especially for children, a physical is crucial. While most physicals are benign, they can detect subtle, life-saving issues like a heart murmur. For adults, an annual check-up with your primary care doctor is usually sufficient, but don't hesitate to see a musculoskeletal specialist for persistent aches or injuries. Find the best care for your needs at conehealth.com/getcarenow.