Got a Sports Injury? Learn the Types & How to Handle Them Safely

The risk of sports injuries is something that comes along with any physical activity you do. Whether it’s a game or a workout, every sport carries a degree of risk that needs to be understood and managed wisely so you can get the most benefit from your activities.

Basically, an injury is marked by pain, bleeding, swelling, or impaired movement. This condition can be triggered by at least five factors, including:

Age – this fundamental factor affects the strength and elasticity of body tissues.
Overtraining – not giving your body enough time to rest.
Lack of warm-up – can lead to muscle injuries because muscles are still “cold” and stiff.
Poor rest – insufficient recovery time.
Old injuries – that were never fully healed.

Incorrect movement techniques can also be a trigger for injuries because muscles or joints don’t move naturally or lack the required strength. This often occurs in sports games when someone gets too enthusiastic during play.

What Sports Are Prone to Injuries?

Every type of sport carries a risk of injury. However, some sports and exercises have a higher risk due to various factors, so you need to prepare yourself properly before doing them.
Here are some sports that tend to be more injury-prone:

1. Weight Training

Weight training that uses equipment has a fairly high risk of sports injuries. Although the equipment is designed to maximize your workout, users often lack understanding of the ideal position and proper usage.
This lack of knowledge can lead to misuse, causing injuries—even serious ones if pushed too hard. Therefore, it’s best to learn how to use the equipment correctly or ask for guidance from an instructor at the training location.

2. Basketball or Soccer

Both sports involve the use of various tools, but the main risk of injury doesn’t come from the equipment—it comes from the nature of the game. These sports, like many others, involve physical contact, explosive movements, and body strength. This combination can lead to injuries from collisions or improper movements.

3. Cycling

Although known as a relaxing sport, cycling actually carries a high risk of sports injuries. This risk increases when you cycle in crowded areas, where the likelihood of accidents is relatively high.

Therefore, it is strongly recommended to use protective gear when cycling, such as a helmet, glasses, leg or arm guards, proper shoes, and suitable clothing. With the right gear, the risk of injury can be minimized to the lowest point.

4. Badminton

Also known as shuttlecock or “bulu tangkis,” badminton is one of the most popular sports among both rural and urban communities. It’s fun to play, but the risk of injury should not be underestimated.

The explosive movements required demand strong muscles, joints, and significant energy. At the same time, you need to divide your focus between the shuttlecock’s speed, your opponent’s movements, and your own reflexes. When your concentration slips, you might misstep, overreact, or even collide with your playing partner.

5. High-Intensity Interval Training (HIIT)

This workout is widely known as HIIT. It’s incredibly effective for strengthening the heart and muscles, but it also carries a considerable risk of sports injuries, particularly to the knees and shoulders.

Why is that?
Because HIIT involves a combination of aerobic exercises, weightlifting, and calisthenics, followed by short recovery periods, and then repeated. Since it includes many types of movements, the risk of injury also increases.

Active movements put significant pressure on the knees, ankles, and shoulders, which means a higher chance of injuries in those areas.

There are many other types of sports that carry injury risks. However, with the brief explanation above, you now know which sports have the highest risks and can take precautions to minimize them.

Many even recommend having AXA Insurance Indonesia Personal Accident Insurance as a practical step to reduce financial losses if a sports injury or accident occurs during exercise.

Types of Sports Injuries and How to Handle Them

When you experience an injury during exercise, the first recommended step is to immediately stop the activity. This gives you enough time to identify what type of injury has occurred and determine the most appropriate way to treat it.

Looking at the most common types of injuries, there are at least a dozen you should be aware of:

Strain – An injury to muscles and tendons caused by overstretching, often triggered by tense body conditions during movement or improper motions.
Sprain – A stretch or tear in ligaments due to incorrect movement. This often occurs in ankles, knees, wrists, and shoulders.
Fracture – A broken bone injury, considered a severe sports injury.
Concussion – A head injury caused by a sudden impact that can lead to loss of consciousness and balance.
Rotator cuff injury – Common among baseball, tennis, swimming, weightlifting, and volleyball athletes, involving excessive one-direction shoulder movements.
Tennis elbow – An injury causing tears in the outer elbow area, specifically the forearm.
Groin strain – This injury pulls the inner thigh muscles and is common among soccer, baseball, and hockey players.
Hip flexor injury – Occurs due to stiff and weak hip muscles, leading to inflammation.
Hamstring injury – Often caused by lack of warm-up, overexertion, or insufficient rest.
Anterior cruciate ligament (ACL) – A knee injury resulting from high-impact collisions.
Patellofemoral pain syndrome (PFPS) – An injury to the kneecap caused by intense repetitive movements.
Calf muscle strain – Caused by tight calf muscles, resulting in sharp pain, bruising, or swelling.

There are many other types of sports injuries that can have varying impacts—short-term, medium-term, and long-term—and some can be quite severe.

RICE Method as First Aid

Among many injury cases, one of the most recommended methods is RICE, which stands for Rest, Ice, Compression, and Elevation.

Rest: Stop the sports activity immediately and rest the injured area for 24 to 72 hours.
Ice: Apply a cold compress to the injured area for 15 to 20 minutes every 2 to 3 hours. Avoid direct contact with ice to prevent tissue damage.
Compression: Wrap the injured area with an elastic bandage to reduce swelling and keep the area stable.
Elevation: Raise the injured part so that it is positioned higher than the heart.

However, if the injury causes bleeding, fractures, or severe trauma, you should seek medical attention immediately for professional treatment.

AXA Insurance Indonesia Personal Accident Insurance

In addition to warming up before exercising, make sure you have the right protection for unexpected situations. PT AXA Insurance Indonesia’s Personal Accident Insurance is highly recommended for those with a dynamic lifestyle, high mobility, and a passion for sports.

SmartActive Personal Accident Insurance from PT AXA Insurance Indonesia covers risks of death, permanent disability, and medical expenses directly caused by an accident. Sports injuries are among the risks comprehensively covered by this reliable insurance, so you can focus on recovery without worrying about financial burdens.

SmartActive Personal Accident Insurance from PT AXA Insurance Indonesia is one of the best ways to protect yourself against sports injury risks. With this coverage, you can focus on maintaining a healthy lifestyle without worrying about financial burdens if an injury occurs during exercise.

Reference:

https://www.rspondokindah.co.id/id/news/hindari-cedera-olah-raga
https://www.bola.com/ragam/read/4832330/jenis-jenis-olahraga-rentan-cedera-yang-perlu-diketahui?page=7
https://www.klikdokter.com/gaya-hidup/sehat-bugar/6-jenis-olahraga-rentan-cedera-yang-perlu-anda-tahu?srsltid=AfmBOoo34SECf0F0MLOcvC5AXfHDRMRKJSvyqMAwFtueAW8VXZKo7F0z
https://www.neorheumacyl.com/read/otot/Olahraga-Rawan-Cedera-dan-Cara-Penyembuhannya
https://www.mitrakeluarga.com/artikel/jenis-cedera-olahraga
https://hellosehat.com/kebugaran/cedera-olahraga/10-jenis-cedera-olahraga/#goog_rewarded
https://primayahospital.com/ortopedi/mengatasi-cedera-olahraga/#:~:text=Pertolongan%20Pertama%20Saat%20Cedera%20Olahraga,alkohol%20karena%20bisa%20menambah%20pembengkakan
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Got a Sports Injury? Learn the Types & How to Handle Them Safely

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