Sports injuries

Sports injuries span a spectrum from minor muscle strains that resolve in days to complete ligament ruptures requiring surgical reconstruction. Understanding the nature of the injury guides treatment and determines realistic return-to-sport timelines.

**Hamstring strain and rupture**

Hamstring injuries typically occur during sprinting, jumping, or lunging — the athlete feels a sharp pain at the back of the thigh. Minor strains heal in 1–2 weeks; complete ruptures may take months and occasionally require surgery. Re-injury is common, making it essential to identify contributing factors (hip weakness, muscle imbalance) and correct them before return to sport.

**Achilles tendinopathy**

The Achilles tendon — the thickest in the body — is vulnerable in runners, especially after a rapid increase in training load or change in footwear. Pain is initially felt after activity; in advanced cases it persists during exercise. Progressive eccentric strengthening exercises are central to recovery. Addressing predisposing biomechanical factors (over-pronation, calf tightness) reduces recurrence.

**Shin splints (medial tibial stress syndrome)**

Pain along the inner tibia, typically sore at the start of exercise but easing with warm-up — only to return after training and worsen the next day. Over-pronation and tight calf muscles are common contributors. Treatment includes calf stretching, trigger point release, orthotic correction of foot mechanics, and activity modification.

**Stress fractures**

Bone remodels continuously in response to mechanical load. When stress exceeds the bone's repair capacity, a stress fracture develops. Common sites: tibia, metatarsals, fibula, femur, and pelvis. X-rays are often normal early; MRI is more sensitive. Treatment begins with relative rest to allow healing, progressing to graduated loading once pain-free.

**Patellofemoral pain syndrome (jumper's knee)**

Pain in or around the kneecap, aggravated by sustained sitting, stair climbing, squatting, and running. Traditionally attributed to patellar malalignment, but hip weakness, femoral rotation, and poor foot mechanics are major contributing factors. Treatment targets all contributing variables — hip strengthening, VMO activation, and footwear or orthotic correction.

**ACL tear**

The anterior cruciate ligament is commonly torn during landing, pivoting, or sudden deceleration — often with an audible pop and immediate instability. Complete tears generally require surgical reconstruction, particularly in active individuals. Pre-operative physiotherapy to maintain range of motion and quad strength shortens post-operative recovery. Return to sport typically takes 6–9 months after reconstruction.

**Meniscal injuries**

Meniscal tears occur when the knee twists with the foot planted — common in football and basketball. The knee may swell and click. Most partial tears respond well to physiotherapy; severe tears causing locking or persistent mechanical symptoms may need arthroscopic surgery. Rehabilitation focuses on swelling control, range of motion, and graduated strengthening.

**Tennis elbow (lateral epicondylalgia)**

An overuse injury of the common extensor tendon at the lateral elbow — not limited to tennis players. Repetitive wrist extension (typing, painting, gardening) is a common trigger. Manual therapy and dry needling improve pain and grip strength. Eccentric strengthening exercises are key to durable recovery and preventing recurrence.

**Shoulder dislocation**

Traumatic anterior dislocation usually results from a fall or forced external rotation. After reduction in hospital and a protective sling phase, structured physiotherapy rebuilds rotator cuff and scapular control to prevent re-dislocation. Athletes with recurrent instability may require stabilisation surgery before returning to contact sports.

**Prevention and conditioning**

Many sports injuries are preventable. A proper warm-up, progressive training load, neuromuscular conditioning, and addressing prior injuries significantly reduce risk. Athletes returning to sport after injury should meet objective strength and movement criteria — not just symptom resolution — before resuming full training.