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Pain Edu: Sports Injuries

Orange County’s Guide to Sports Injuries

What are Sports Injuries?

These types of injuries will occur no matter what your age, sport or competitive level. Sports injuries are categorized into 2 main groups- “contact” and “non-contact”. Its fairly obvious that “contact” refers to injuries from some kind of forceful impact during a tackle or collision. Surprisingly, however, more injuries will occur as a result of “non-contact” force. Recent research also shows that overuse and overtraining may be another reason for these injuries because the muscles are not allowed enough time to recover and rebuild. Read below for more common causes and tips to help sports injuries.

Pain Edu: Intro To Sports Injuries

Are you experiencing pain or have mobility issues related to sports activity or injuries? Click this video to learn about sports injuries and how you can take certain steps to increase mobility and decrease pain.

Six common types of sports injuries

Ankle Sprain

Ankle Sprain

One of the most common sports injuries in every court or field sport. Athletes ligaments are often over stretched and sometimes torn when the ankle is twisted forcefully. There are many reasons for this including improper fitting shoes, poor foot mechanics, weakness in the hips and knees, stiffness in the calf muscles, poor balance and body awareness.

Groin Pull

Groin Pull

This occurs when the muscles of the inner thigh and pelvis are strained. This is most often a result of improper warm up of the hips and trunk. Groin pulls have also been linked to core weakness in the pelvis and hips. This typically occurs with explosive running, changing directions suddenly, jumping, kicking, and even over stretching.

Hamstring Sprain

Hamstring Sprain

When the muscles on the back side of the thigh and knee are suddenly overstretched, it will result in “micro tears” in the muscle fibers creating pain, swelling, and muscle spasms. Similar to groin strains, it is most often a result of improper warm up of the hips and trunk. This typically occurs with explosive running, changing directions suddenly, jumping, kicking, and even excessive stretching.

Shin Splints

Shin Splints

Most all runners have experienced this kind of over use injury. The muscle in the front of the shin will become over worked and tight and start to pull on its bony attachments creating pain, swelling, and tenderness. Reasons for this injury are many including improper fitting shoes, poor foot alignment, poor running technique, weakness in the hips and knee, over training.

Knee Pain

Knee Pain

Knee injuries can occur as a result of “contact forces” like getting tackled or occur due to “non-contact“ forces like pivoting on the foot. Depending on the amount of force, structures around the knee like muscle, tendon and ligament will be overstretched and damaged.

Tennis Elbow

Tennis Elbow

This injury is characterized by painful ache and tenderness along the outside of the elbow. Pain will worsen when gripping or lifting. Rarely is it from actually playing tennis. Most of the people that suffer from this, have never picked up a racket. Causes may include excessive gripping and overuse of wrist muscles, elbow arthritis, poor lifting mechanics, impingement of nerves in the neck, and poor posture.

What you can do about your sports injury

Alleviating sports injuries involves identifying the source of your pain and any injuries that may have occurred. First, consult your doctor and discuss the recommended options for treating your sports injury. They may recommend limiting certain activities, medications and physical therapy. Try these helpful solutions in between or before your physical therapy appointment.



If your pain isn’t increased by movement, stretching the leg muscles could be the first step to decreasing knee pain.


Heat/Cold Packs

Applying heat or cold packs to the knee can help decrease inflammation and pain in the joint. Apply the packs in intervals of 15 minutes in order to reduce damage to the skin surrounding the knee.



When you experience pain it is critical to rest your knee and limit your activity so that the joint has an opportunity to heal.


Physical therapy

Our physical therapy approach combines technology, manual therapy and corrective exercise. We use all of these techniques in our therapy sessions, this separates us from other Physical Therapists in Orange County.

Six guides to sports taping

Try these sports tape techniques to help alleviate your sports injury. Consult with your doctor or physical therapist before you try these and stop if you sense discomfort or pain.

Knee Pain

Should Pain

Groin Pain

Calf Pain

Plantar Fasciitis

Quadriceps Injury

What can we do about your sports injury?

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