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Sports injuries are most common in the knee and ankle, according to a study by Claims.co.uk. This was revealed after the experts analysed athlete injury data for popular contact sports, and uncovered the most dangerous sport, along with the body part most at risk of sports injuries.
To help maximise our workout routines, Tom Jenane, a nutrition and fitness expert at Natures Healthbox has offered his guidance on the bad habits to drop to improve workout effectiveness.
The full study is here https://www.claims.co.uk/most-common-sporting-injuries/
Tom Jenane, nutritionist and fitness expert at Natures Healthbox, revealed five pre- and post-workout tips to boost results:
Give your body the correct foods
It’s important to learn how your body works and its reaction towards certain food types. Yoghurts, dairy-based products, and pre-workout shakes might cause discomfort in the gut if consumed before exercising. Avoid any food or drinks that make you feel bloated beforehand, such as fizzy drinks, or food with high amounts of saturated fat, which could hinder your ability to focus.
Always do your warm-ups and cool-downs
It can be tempting to skip your warm-ups and cool-downs, yet this could result in further injuries. A 5 to 10 minute jog followed by some stretching, or a very short yoga session can all help to loosen up your muscles before a heavy workout.
Protein shakes immediately after a workout? You don’t have to
It’s not true that there is a 30-minute window after a workout where you need protein. You can benefit from eating an increased amount of protein, even if it’s a couple of hours after working out. The idea of quickly having a protein shake on the way out of the gym is ludicrous, only made to increase the sales of protein powders.
Stay hydrated and curb salty food cravings
Make sure to hydrate yourself during and after workouts, as you’ve drained a lot of liquid which needs to be replenished. When you sweat, this can also lead to craving salty foods to replace potassium and sodium. However, salty foods are often not healthy, and won’t offer the body the nutrients it needs.
Don’t underestimate the power of sleep
One thing people tend to neglect the most is their sleep intake. We break down our muscles in the gym and build them back while we are asleep. I met so many people that have exercised a lot but struggled to see results. Most of them sleep for around six hours every day due to playing games or out drinking, which completely defeats your purpose of working out. Make sure you’re sleeping for 8 to 9 hours per night and you’ll be surprised by the improvement in results!
The body parts most at risk of sports injuries
| Body Part | Total injury count from 2018 to 2022 | % sports injuries |
| Knee | 2,541 | 18.08 |
| Ankle | 1,338 | 9.52 |
| Shoulder | 1,324 | 9.42 |
| Hamstring | 895 | 6.37 |
| Elbow | 751 | 5.34 |
| Back | 620 | 4.41 |
| Foot | 593 | 4.22 |
| Concussion | 581 | 4.13 |
| Groin | 485 | 3.45 |
| Hip | 420 | 2.99 |
Injury data is collected across six sports (American football, baseball, basketball, ice hockey, football, rugby). For the full data breakdown, please click here.
Claims.co.uk can reveal that knee injury is the most common in sports, accounting for 18.08% of the total injuries. Accumulating 2,541 cases across all six sports studied, it’s found to occur most among athletes in football, basketball, and American football.
Ankle injury is the second most common, with 1,338 incidents (9.52%) reported across all sports examined. Taking up 17% of all NBA injuries, and almost 13% of the total NFL injuries, basketballers and American football players possess a higher risk of sustaining an ankle injury.
Merely 14 cases fewer than the ankle, shoulder injury is the third most common athletic injury (1,324). Being among the top three injuries in baseball and rugby, 9.42% of all sports injuries recorded are ascribed to shoulder-related injuries.
Hamstrings and elbows come as the fourth and fifth most common sporting injuries. Easily strained under sudden changes in speed, 6.37% of total sports injuries are attributed to hamstrings, and 5.34% for elbow injuries.
About the Author New York Trend is a weekly news publication that focuses on issues and lifestyles of the African & Caribbean American communities throughout the New York metropolitan area and Nassau and Suffolk Counties of Long Island. It is a respected and well recognized news publication that has been in existence since 1989. Owner, Publisher and Executive Director, Dr. Teresa Taylor Williams has been at the helm of this award-winning publication since its inception. New York Trend continues to be the only black woman-owned, metropolitan newspaper in New York and Long island. New York Trend is the largest black-owned newspaper throughout Nassau and Suffolk counties. |