USF Health Tip of the Week

September 03, 2010


USF Health

USF Department of Orthopaedics & Sports Medicine

Website Injury Tips

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Tip #1 ACL Injury Prevention Females are 4-6 times more likely to tear the anterior cruciate ligament (ACL) of the knee compared to males. Strength training and balance programs are being taught by USF’s SMART Institute to reduce these unnecessary risks. To learn more about these programs, Log onto
Tip #2 Muscle Cramps Muscle cramps and dehydration can occur from a combination of hot and humid weather conditions as well as improper hydration. To avoid these heat-illness related symptoms, drink lots of fluids 2 hours prior to activity, as well as throughout the activity. Never wait until you are thirsty to drink fluids! To learn more about preventing muscle cramps and heat illnesses, Log onto
Tip #3 Concussion Symptoms Multiple concussions sustained by athletes can have long-lasting lifetime implications. Having a headache is just one important symptom associated with a concussion. To learn more about how to recognize early warning signs of a concussion, Log onto or
Tip #4 Preventing Ankle Sprains Have you sprained your ankle? Did you know that you can increase your playing time and reduce the risk of re-injuring your ankle ligaments by performing exercises specifically designed to prevent recurrent ankle sprains? To learn more about these exercises, Log onto
Tip #5 Shoulder Separations When your collarbone (clavicle) separates from your shoulder blade (scapula), you may have experienced a separated shoulder. Though quite painful, proper rehabilitation and protective equipment may assure a timely return to activity and sports participation. To learn more, Log onto
Tip #6 Proper Tackling Techniques Proper tackling requires good technique. To reduce your risk of injury, keep your head up when making a tackle. To learn more about injury prevention and sports safety, Log onto
Tip #7 Treating Bruises Muscle bruises (contusions) have often been treated as mild injuries. However, some may lead to excessive bleeding inside the muscle that delays a timely return to activities and sports participation. To learn more about effectively treating muscle bruises, Log onto
Tip #8 MRSA “MRSA” is a deadly bacteria that rapidly spreads in dark moist locations, such as locker rooms and dirty uniforms. Maintaining a clean environment and closely watching your own skin for unusual changes is important in preventing this unnecessary condition from creeping into the sports world. To learn more about keeping MRSA away from your team, Log onto
Tip #9 Burners “Burners” and “stingers” are two terms that have been used to describe a stretch of the nerves connecting the neck to the arm. A common injury seen in contact sports, immediate and customized treatment approaches can minimize the effects of this injury. For more information, Log onto
Tip #10 Turf Toe Turf toe is the nickname given to a sprain of the ligament that protects the big toe. Though a very small ligament, when injured it causes significant pain with every step. Fortunately, there are ways to minimize the injury and help return people back to activity and sports quicker. To learn more about turf toe injuries, Log onto
Tip #11 Knee Cartilage Tear The cartilage in your knee is an important shock absorber that when torn can lead to impaired activity and performance. Tearing this cartilage can occur when your foot is planted on the ground and the rest of your body twists. To learn more about this injury, Log onto
Tip #12 Warm Up Proper warm-up and stretching that is activity-specific may reduce the risk of muscle and tendon injuries. USF’s SMART Institute has developed sport-specific programs for everyone. To learn what you can do to enhance your performance, Log onto
Tip #13 Spinal Disk The disk in your spine serve as a shock absorber for all activities. With poor posture, body mechanics or poor technique, these disk can undergo compressive forces beyond their tolerance. To learn about reducing the risk of spinal disk injuries, Log onto
Tip #14 Hip Pointers Bruises to the outside of hip area are called hip pointers. A hip pointer can be very painful and limit one’s performance capabilities. Most hip pointer injuries can be avoided by wearing appropriate protective padding and equipment. To learn more about preventing and treating hip pointers, Log onto
Tip #15 Patellofemoral Pain Syndrome When your knee cap (patella) doesn’t glide properly, it can cause pain and swelling to occur, sometimes even popping out of joint. Did you know that there are stretching and strengthening exercises that can help reduce the chances of this occurring? To learn more, Log onto
Tip #16 Nose Bleed Nose bleeds can be treated simply by pinching the bridge of the nose and applying ice to the same area. If you are prone to chronic nosebleeds, learn how to manage these correctly and reduce your chances of having a nosebleed during sporting activities by Log onto
Tip #17 Low Back Pain Many people suffer from low back pain without even knowing how it occurred. Poor posture, improper lifting techniques, and poor sport mechanics are leading causes of low back pain. To learn how to prevent and treat low back pain, Log onto
Tip #18 Ice Ice, Compression, and Elevation, or “ICE”, is an effective treatment intervention for injuries that have just occurred. Learn how you can help reduce the severity of your injuries when implementing the ICE method by Logging onto
Tip #19 Flat Foot Do you have flat feet? Flat feet, also called a pronated foot, can lead to different types of foot injuries. In many cases, selected exercises and orthotics can improve your condition. To learn more about how to treat flat feet, Log onto
Tip #20 Body Mass Index Body mass index, called “BMI”, is a simple formula that assesses one’s height and weight to determine risk factors for health conditions such as cardiovascular disease and diabetes. Do you know what your BMI is? To find out what your BMI is Log onto
Tip #21 Plantar Fasciitis The sole of your foot is supported by thin tissue called plantar fascia. When this tissue is inflamed it can cause pain with even the most simple of daily activities like walking. Learn more about treating foot pain by Logging onto
Tip #22 Equipment Fitting Helmets, shoulder pads, and other sports equipment are designed to help protect athletes against injury. Improper fitting equipment, however, can actually increase the risk of injury. If you have questions about how to properly fit sports equipment, Log onto
Tip #23 Carpal Tunnel Carpal tunnel syndrome is a debilitating condition that can prevent you from doing small things like holding a coffee mug or turning a key in a door. This condition can be treated very successfully by our experts as the University of South Florida Orthopaedics & Sports Medicine Clinic. To make an appointment, Log onto
Tip #24 Jumper’s Knee Jumping and landing can take its toll on your knees. When your knee tendons get overused, a condition called “jumper’s knee” can develop, leading to pain and swelling that prevents you from performing your best. To learn how to prevent and treat jumper’s knee, Log onto
Tip #25 Lifting Techniques Weight lifting exercises are an important part of one’s physical health. Despite your age and experience, one key component to achieving strength and endurance benefits with weightlifting is using proper technique. If you have questions about exercise techniques, Log onto
Tip #26 Frozen Shoulder A frozen shoulder usually occurs secondary to a traumatic shoulder injury. The pain associated with the original injury is usually enough to prevent a person from wanting to use his or her shoulder, causing it to freeze. If your shoulder feels like it doesn’t move correctly, contact one of our physicians at Log onto
Tip #27 Shoulder Instability Unstable shoulders can be a result of a traumatic fall or simply excessive use of a single activity. A feeling of having your shoulder pop out of its joint is not normal, and can be managed successfully by our sports medicine experts. To learn more about loose shoulders, Log onto
Tip #28 Cauliflower Ear Cauliflower ear is the nickname given to a condition where blood and fluid accumulates in the ear lobe, causing cartilage to die and the ear to become deformed. Wearing appropriate headgear can significantly reduce one’s chances of injuring the ear in sports like wrestling. Cauliflower ear can be treated effectively when managed early and by contacting us at
Tip #29 Total Joint Replacements Wear and tear on the body’s joints can cause them to break down, swell, and become painful with activities. Joint surface replacements are a proven intervention against arthritic bones and joints. To learn more about joint replacements, Log onto
Tip #30 Shoulder Impingement Does your shoulder hurt when you raise your arm over your head? Do you wake up at night with shoulder pain? You could have shoulder impingement, a common injury associated with overhead sports and other activities. To learn how to manage your shoulder pain, Log onto
Tip #31 Finger Sprains Injuries to the ligaments are referred to as finger sprains. Sprains to the finger can occur without breaking a bone, and sometimes can be more painful and require just as much medical care to achieve a safe and timely recovery. To treat your finger sprains appropriately, contact our sports medicine experts at
Tip #32 Rotator Cuff Tear Four muscles that wrap around the ball and socket of the shoulder joint make up the rotator cuff, allowing you to swing your arm around with relative freedom. If you are unable to lift your should to throw an ball, use a tennis racket, or even comb your hair, you may have a rotator cuff tear. Find out how to avoid getting rotator cuff tears by Logging onto
Tip #33 Blisters Before blisters become painful and debilitating, they oftentimes feel like a “hot spot” in an area where too much friction occurs. Blisters should not be popped, and can be treated effectively with appropriate care. To learn more about appropriately caring for blisters before they stop you from playing, Log onto
Tip #34 Pitch Count Did you know that a 9 year old baseball pitcher should not throw more than 75 pitches in a single week to reduce the risk of shoulder and elbow injuries? To learn more about safe pitching and injury prevention for throwing sports, Log onto
Tip #35 Sports Hernia Did you know that pain in the groin area that feels like a muscle strain might be what is referred to as a sports hernia? This uncomfortable condition can limit your ability to run, jump and play sports and recreational activities. If you think you have a sports hernia, contact our sports medicine experts by Logging onto
Tip #36 Golfer’s Elbow The muscles and tendons on the inside of your elbow can become overused from too much activity or improper form and technique. This can happen from any activity or sport, not just from playing golf. This condition can be treated very effectively. Don’t let your elbow pain linger, make an appointment with USF Health by Logging onto
Tip #37 Bursitis A bursa is tissue in your body designed to keep your joints moving smoothly. When it becomes swollen, what we call “bursitis”, it can cause pain and discomfort with simple movement. Bursitis can be effectively treated by our sports medicine experts as USF. To let us help you get rid of your nagging bursitis, make an appointment with USF Health by Logging onto
Tip #38 Shin Splints Shin splints have been around for as long as we remember. Did you know that some ways to prevent shin splints from occurring are to wear supportive footwear, avoid increasing your running mileage too suddenly, and maintaining good arches in your feet. For an assessment of your foot arches and advice on preventing shin splints, visit one of our sports medicine experts by Logging onto
Tip #39 Nutrition Did you know that a condition called the female triad is a combination of disordered eating habits, irregular menstrual cycles, and weakened bones as seen with osteoporosis? Female athletes who actually train too hard are prone to this condition. To learn about proper training techniques and to be seen by one of our experts if you think you have the female triad condition, Log onto
Tip #40 Strength Training Did you know that most muscle strength gains made from lifting weights and performing conditioning routines are accomplished in the off-season? A thorough and sport-specific strength training program can help you perform better and reduce your rate of injury during your sport season. To learn more about these programs from the USF sports medicine experts, Log onto
Tip #41 Stretching Stretching muscles prior to participating in athletic events can help prepare one for performance. Each sport benefits from having its own specific recommended stretches to optimize one’s performance. To learn more about stretching techniques for your favorite sport, have one of our sports medicine experts teach your group proper stretches by, Log onto
Tip #42 Tennis Elbow Tennis elbow can be a nagging injury that hurts doing such simple tasks as opening a jar and turning a key in the door. Proper rehabilitation, modified equipment usage, and a correction of technique can oftentimes manage this condition successfully and prevent it from becoming a nagging injury. To learn more about treating tennis elbow, Log onto
Tip #43 Commotio Cordis (AEDs) Have you heard of an Automated External Defibrillator, also called an “AED”? This lifesaving device should be present at every sporting event in case of a medical emergency. To learn more about AEDs, Log onto
Tip #44 Little Leaguer’s Elbow Young children who develop pain on the inside of their elbow from throwing a baseball could likely have a condition referred to as little leaguer’s elbow. An injury to this area signals an overuse concern, and a possible technique that utilizes improper throwing mechanics. To learn how to prevent your child from getting little leaguer’s elbow, Log onto
Tip #45 Steroids Did you know that aggressive behavior, rapid weight gain, rapid muscle development, acne flare up, mood swings, and depression are all warning signs of someone who may be using steroids. Join USF Orthopaedics & Sports Medicine in promoting safe sports. To learn more about steroids and to have a USF sports medicine expert speak to your group, Log onto
Tip #46 Asthma Asthma is a medical condition that affects a person’s breathing. Utilizing the most current methods of treatment, our sports medicine experts at the University of South Florida can help you participate in sports and recreation activities without while overcoming the challenges associated with asthma. For more information and to schedule an appointment, Log onto
Tip #47 PPPE Pre-participation physical examinations can be helpful for an athlete of any age. Prior to beginning a sport season or new activity, see your physician for a screen of your body’s systems to help you prepare for healthy and safe sports. To learn more about sports screens, Log onto
Tip #48 Diabetes Diabetes is one of the fasting growing diseases within our population today. Being a diabetic does not mean you can’t play sports. In fact, the key to successfully managing your diabetes is to learn how to regulate your diet and exercise habits. To learn more about managing diabetes with exercise, Log onto
Tip #49 Lightning Tampa is considered by many as being the lightning capital of the world! Don’t let lightning strike you – be prepared. When you see a lightning strike that is followed by a thunder clap within the next 30 seconds, you should immediately plan to take shelter for protection. To learn more about lightning safety, Log onto
Tip #50 Achilles Tendonitis The Achilles is the most frequently ruptured tendon, and can show early warning signs of being inflamed and painful. This condition can affect both the professional athlete and the weekend warrior alike. If you have a painful Achilles tendon, contact our sports medicine experts for treatment advice by Logging onto
Tip #51 Sciatica Pain that feels like it is shooting down the back of your leg is called sciatica. This uncomfortable feeling is actually brought upon many times by an injury in your low back, and be treated with rehabilitation and posture changes. To learn more about treating your sciatica, Log onto
Tip #52 Sportsmanship Sports are about having fun! Are you a good sport? The Sports Medicine & Athletic Related Trauma (SMART) Institute has a program that is just right for your organization – after all, it’s all about enjoying the game. To learn how SMART can bring it’s sportsmanship program to your group, Log onto

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