Top 6 Common Sport Injuries: Prevention and Treatment

Image Credit: Pixabay

People are always encouraged to play the sport of their choice, especially when they are younger. It is not only a great way to get physical exercise, but sports also help develop teamwork and other skills that prove useful later in life. One of the downsides to playing sports though, whether competitively or recreationally, is the likelihood of picking up an injury. We have compiled a list of the six most common sports injuries, and how best to get treatment for each of them.

  1. Ankle Sprain

Widely recognized as the most common type of sports injury, ankle injuries are common in any sports where running and sharp terms are involved. While the risks of an ankle injury increase when playing contact sports, something as simple as rolling your ankle while you change direction can cause ligament and/or bone damage. While treatment is best done through a Physical therapist, in Miami or in your area, who can help patients properly diagnose, treat and rehab through the injury, completing ankle exercises and icing it after rigorous exercise can help prevent future damage.

  1. Shoulder Injury

Roughly 20 percent of the injuries an athlete will incur involve the shoulder. Whether it is a sprain, dislocation or strain, it can be an uncomfortable injury to experience. Shoulder injuries are common if you play volleyball, baseball or lift weights. Focusing on shoulder strength training can help prevent this injury, while icing the affected area and seeking guidance from a physical therapist is the best course of treatment.

  1. Tennis Elbow

Injuries involving the elbow are very common when playing sports, especially those where you are using the upper arm regularly. Even though it is named after tennis, this injury can occur while you play volleyball, baseball or golf too. If you experience the injury for the first time, see a physical therapist. But if it is recurring, you may want to think about a prolonged rest and a future lightening of your athletic schedule.

  1. Shin Splints

When you feel pain on the inner part of your shinbone, you are experiencing shin splints. The top reason for this injury is when you work out extensively after a long period of not doing any physical activity. The best way to avoid shin splints is to extensively warm up before you begin any rigorous exercise or sport, while heating the affected area beforehand can also help.

  1. Concussion

In sports where physical contact is part of the game, a concussion is always a possibility. While the risk is greatest with sports like American football or boxing, it is also a risk when playing soccer or any sport where your head encounters another person or object. It is vitally important to take concussion symptoms seriously, because multiple incidents can leave you with permanent brain damage.

  1. Achilles Tendinitis

If the tendon behind your ankle begins to hurt, you may want to take a break from athletic activity. Achilles tendinitis is one of the most challenging injuries to treat, but strengthening your calf muscles and performing a rigorous rehab program can help avoid future incidents.

Best Food to Boost Your Energy and Mood

Struggling with fatigue? Want to have more energy and stamina? Before popping pills, tweak your diet and lifestyle habits. What you eat is particularly important. Some foods energize your body and ward off stress. Others affect your mood and weaken the immune system, causing fatigue.

A well-balanced diet should include whole foods that support optimum health. Chia seeds, maca, raw cocoa, quinoa, and kale are called “superfoods” for a good reason. They not only nourish your body but also balance your mood and hormone levels. For instance, quinoa contains all essential amino acids along with complex carbs, fiber, and protein. When consumed regularly, it aids in weight loss, helps build lean mass, and enhances cognitive function.

So, here are the best superfoods to boost your energy and mood:

Maca Root

Maca powder is considered a natural libido and energy booster. Just five grams per day can relieve anxiety and depression, improve sexual performance, and lift your mood. Unlike caffeine and other stimulants, it doesn’t cause jitters or insomnia.

Loaded with amino acids, essential fats, vitamins, and minerals, maca energizes your body and strengthens its natural defense mechanisms. This plant also improves your ability to handle stress and increases stamina.

Bee Pollen

Bee pollen has been used since ancient times as a natural cure for anemia, fatigue, and stress-related diseases. This superfood is packed with rejuvenating compounds that slow down aging and restore your health. It has been shown to extend longevity, improve endurance, speed up recovery from illness, and improve digestive function.

Several studies suggest that bee pollen may help prevent and cure infertility in both men and women. It’s also an excellent remedy for inflammation, liver toxicity, common cold, flu, and allergies. This food can even kill Candida and Staphylococcus aureus.


Another natural energy booster is spirulina. This blue-green alga comes in pill or powder form, offering a wealth of health benefits. Since it’s a complete protein source, it helps build and preserve muscle. Rich in iron, it contributes to the formation of red blood cells and improves circulation.

Packed with B vitamins, spirulina increases your energy levels and lifts your mood. It also offsets the harmful effects of stress and wards off anxiety. To reap the benefits, add it to your favorite homemade desserts, smoothies, and green juices.

Goji Berries

These tiny berries restore hormonal balance and boost memory. Chinese medicine practitioners have been using them for centuries to cure fatigue, chronic pain, and inflammatory disorders. According to the latest studies, drinking goji berry juice for just two weeks improves digestive health and general well-being. These fruits calm your mind and balance your emotions without adding inches to your waistline.

Chia Seeds

This list wouldn’t be complete without chia seeds, which date back to the Aztec and Mayan cultures. Ancient warriors ate these seeds to gain energy and strength. Rich in omega-3s, fiber, and protein, chia seeds improve cardiovascular health, elevate your mood, and promote fat loss. Due to their high calcium levels, they strengthen your bones and prevent osteoporosis.

There are many other foods that can naturally increase your energy. Make sure your diet includes leafy greens, coconut water, hemp seeds, and nuts. You can even prepare your own energy bars and drinks using these delicious, healthy foods.

5 Tips for Success as a Med Student

Medical school can be brutal, so it pays to know a few shortcuts along the way. Here are just five tips for building the foundation of your future career while also retaining your sanity in a tough, hyper-competitive atmosphere.

5 Tips for Success as a Med Student

1. Figure Out Your Learning Style

Maybe you’re a visual learner who needs charts, graphs and lists to commit things to memory. Maybe you’re an audio learner who always retains verbal lectures better than written notes. Maybe you’re a kinesthetic learner who just likes putting your hands in a pile of guts! It doesn’t matter what your learning style is; just embrace it and utilize it as you work your way through med school. Don’t waste time trying to conform to study practices that are ineffective for your own method of learning. It’s the academic equivalent of forcing yourself to walk in a pair of ill-fitting shoes.


2. Minimize Distractions

Med school will be one of the most difficult periods of your life, so don’t go into orientation thinking that it’ll be just like undergrad. Even if you were able to party and study in equal measure while obtaining your bachelor’s degree, becoming a doctor will require a higher level of dedication. Tell your friends not to expect you at any keggers any time soon, and make it clear to your roommates that you mean it when you say “no noise after 10PM.” This is your future on the line.


3. Hold Onto Your Motivation

Why do you want to practice medicine? What dreams and desires get you out of bed in the morning? You’ll face a lot of challenges in med school, and it helps to have comforting thoughts to cling to during your bad days. Do you like envisioning your mother’s face when you come home with a medical license? Are you energized by the thought of giving back to your rural community once you’re an official doctor? Whatever your motivation, keep it at the forefront of your mind when times are tough.


4. Take A Minute to Recharge

No one can study 24/7, especially when the subjects are deep, heavy and full of medical terminology. It’s important to give your brain a rest every now and then. It doesn’t have to be a full weekend of leisure; it can be as simple as wrapping yourself in a blanket and turning off your phone for a two-hour nap. Just be sure to carve out some measure of time for yourself so that you can relieve the stress building up in your body.


5. Reach Out to Others

It’s not uncommon for med schools to have formal mentoring programs where young people are connected with older, more established professionals in their area of specialization. There are also a number of clubs, internships and student organizations that you can look into when beginning your network of acquaintances and contacts. There are all kinds of resources available when it comes to career advice for medical students, so don’t be afraid to grasp them with both hands.

These are just a few tips, habits and suggestions for succeeding in med school. Whether you’re nearing completion with your healthcare degree or just starting to look at potential med schools, use these guidelines as building blocks for your future career.