At COSM – Care Orthopaedics and Sports Medicine Center, we provide comprehensive care for sports-related injuries, ranging from mild sprains to complex joint injuries.

Sports injuries can occur during indoor and outdoor activities or even while exercising. They are most often the result of:

• Accidents or falls
• Inadequate training or overtraining
• Poor warm-up or stretching routines
• Improper use of equipment or protective gear

Common Sports Injuries

• Sprains – Stretching or tearing of ligaments (commonly in the ankle, knee, or wrist).
• Strains – Overstretching or tearing of muscles and tendons.
• Fractures – Broken bones due to direct impact or stress.
• Dislocations – A bone is forced out of its normal position in a joint.
• Tendinitis – Inflammation of tendons, often from repetitive movements.
• Meniscus tears & ACL injuries – Common in athletes, especially those involved in high-impact or pivoting sports.
• Shin splints – Pain along the shinbone, common in runners.

Initial Management – The RICE Protocol

The RICE method is the cornerstone of initial sports injury management:

• Rest – Stop activity to prevent worsening of the injury.
• Ice – Apply ice packs (over a towel) to reduce pain and swelling for 15–20 minutes, 3–4 times a day.
• Compression – Use elastic bandages, wraps, or braces to limit swelling.
• Elevation – Keep the injured limb elevated above heart level to decrease swelling.

Advanced Treatment Options

Depending on the type and severity of the injury, further treatment may include:

• Medications – Pain relievers and anti-inflammatory drugs.
• Physiotherapy – Tailored exercise and rehabilitation programs to restore strength and mobility.
• Injections – Corticosteroid or platelet-rich plasma (PRP) injections for inflammation and healing.
• Minimally invasive surgery (Arthroscopy) – For ligament or cartilage injuries (e.g., ACL reconstruction, meniscus repair).
• Reconstructive surgery – For complex injuries or recurrent instability.

Injury Prevention Strategies

To reduce the risk of sports-related injuries:

• Warm up before and cool down after exercise.
• Follow a regular strength and conditioning program to support muscles and joints.
• Gradually increase intensity—avoid sudden overexertion.
• Use properly fitted protective gear (helmets, pads, guards, supportive shoes).
• Maintain good hydration and a balanced diet rich in calcium and protein.
• Avoid playing when fatigued or injured—rest is part of training.
• Learn and respect the rules of the game.
• Ensure physical fitness is appropriate for the sport you’re playing.