A guide to prevent, treat and recover from a host of athletic injuries By Encarnacion Pyle

Physical exercise is great for the mind, body and spirit. And playing a team sport can be good for learning accountability, dedication and building confidence and leadership skills. But participating in athletics isn’t without its risks, whether you’re an elite athlete, a weekend warrior or take an occasional jog or bike ride. Sports medicine experts say that’s why it’s important to learn how to prevent injuries and look beyond your medicine cabinet to treat some of the most common sports injuries. And once you’ve recovered, it’s also good to know how to keep from suffering the same injury again.“A lot of injuries happen within the first few months of a person taking up a new activity,” said Dr. James Borchers, director of sports medicine at Ohio State University’s Wexner Medical Center. “The last thing we want people to do is to defeat themselves before they even get started.” One way to reduce the risk of this happening is by talking to your doctor about the appropriate level of exercise for your fitness level and abilities, he said. Many injuries occur when people do too much, too quickly. When starting an exercise routine or a new workout program, start slowly, Borchers said. You should gradually build up the intensity, duration and frequency. It’s also important to warm up before and after exercising, stretch regularly and vary your workout so you don’t overuse one set of muscles, said Dr. Sylvia Rozek, a sports medicine doctor at Mount Carmel Fitness & Health. A certified personal trainer, physical therapist or strength/conditioning coach can teach you good techniques and create a safe and realistic exercise program, she said. There are basically two types of injuries: acute and overuse, said Dr. John Diehl, a family practice and sports medicine doctor at OhioHealth’s McConnell Spine, Sport & Joint Physicians group. Acute injuries usually occur after a single traumatic event, such as a twist, fall or collision, Diehl said. They can include broken bones, sprains such as ligament injuries, strains such as muscle and tendon injuries and cuts and bruises, he said. Overuse injuries typically occur over time, when an athletic activity is repeated so often that parts of the body don’t have enough time to heal, he said. Examples include runner’s knee, swimmer’s shoulder and tennis elbow.“Younger athletes are more likely to suffer an acute injury during a sporting event or as a result of a serious accident, while older athletes or weekend warriors are more likely to get an overuse injury,” he said. People should seek medical treatment for serious injuries, but can manage many sports injuries themselves, experts say. Diehl said the RICE method — short for rest, ice, compression and elevation — is helpful. And some sports-medicine experts add a P, for protection. If pain or other symptoms don’t improve, see a doctor or sports-medicine expert. More persistent problems might require rehabilitation, surgery or both, said Dr. Christopher Kaeding, executive director of sports medicine at Ohio State. And don’t let the fear of re-injury become an excuse for giving up exercising or a sport you love, he said. The Columbus Dispatch