Month: October 2024

Reviewed by Dr. Harrison Scofield -Sports Medicine Physician
Harrison Scofield, MD | Sports Medicine Surgeon in San Antonio (tsaog.com)

Athletes push their bodies to the limit, and the risk of injury comes with that drive. Specific sports injuries tend to occur more frequently due to the repetitive motions or high-impact nature of particular activities. From minor strains to severe ligament tears, these injuries can disrupt an athlete’s progress and even sideline them for extended periods of time. In this blog, we explore some of the most common sports injuries every athlete should be aware of and provide tips on prevention, treatment, and recovery.

1. Patellofemoral Syndrome

Patellofemoral syndrome, commonly known as “runner’s knee,” is one of the most prevalent sports injuries, particularly among runners, cyclists, and athletes who engage in repetitive knee movements. The condition can have multiple causes including misalignment of the kneecap as it moves over the femur, leading to pain and discomfort at the front of the knee. Athletes experiencing patellofemoral syndrome may feel pain during activities like squatting, running, or walking upstairs.

Strengthen the muscles around the knee, particularly the vastus medialis portion of the quadriceps muscle (VMO Exercises), to prevent and treat patellofemoral syndrome. If you are experiencing runner’s knee, physical therapy is an excellent option for learning strengthening exercises to address the pain, recover, and prevent it from occurring again. This can usually be treated successfully with physical therapy, anti-inflammatory medications and activity modification and often does not require surgery.

2. Concussion

Concussions are a common and severe injury in contact sports such as football, rugby, and soccer. A concussion occurs when a blow to the head causes the brain to move rapidly inside the skull, leading to temporary loss of brain function. Symptoms of a concussion can range from mild to severe, including headaches, dizziness, confusion, and memory problems.

According to the American Academy of Neurology’s new guidelines for concussions, an athlete with a possible concussion should be taken out of the game and assessed by a licensed healthcare professional trained in concussions. The new guidelines recommend that return-to-play be evaluated on a case-by-case basis, happen slowly, and only after all acute symptoms are gone. An athlete should refrain from returning to contact sports for at least one week following a concussion and should follow a graduated return to play protocol lead by an athletic training or other medical provider.

3. Plantar Fasciitis

Plantar fasciitis affects the bottom of the foot, causing stabbing pain in the heel or arch, especially in the morning or after periods of rest. This injury is common in runners, dancers, and athletes who spend a lot of time on their feet. It’s caused by inflammation of the plantar fascia, a thick band of tissue that supports the foot of the arch.

The mainstay of treatment is stretch the calves as a tight heel cord is typically the cause of this issue. This should be done multiple times a day to help improve symptoms. Orthotic inserts are also often helpful. You can ice and stretch the plantar fascia at the same time by freezing a water bottle and using this to roll over the bottom of the foot.

4. Shin Splints

Shin splints, or medial tibial stress syndrome, refer to pain along the shin bone. This injury is common among runners and athletes who suddenly increase their training intensity or switch to more complex surfaces. The pain is caused by inflammation of the muscles, tendons, and bone tissue around the shin.
Gradually increasing training intensity, using proper running shoes, and practicing good form can help prevent shin splints. Strength training, rest, and ice are essential for recovery, and athletes may need to cross-train with low-impact activities while healing.

5. ACL Tear

An ACL (anterior cruciate ligament) tear is one of the most severe and feared sports injuries. It occurs when the ACL, a ligament in the knee, is overstretched or torn, often during sudden changes in direction, awkward landings, or direct collisions. Sports like basketball, soccer, and skiing have a high rate of ACL injuries, which usually require surgery or months of rehabilitation.

Strengthening the muscles around the knee and practicing proper landing techniques can reduce the risk of an ACL tear. Many athletes benefit from training programs to improve balance, agility, and knee stability. Specifically, Nordic hamstring curls have been shown to help prevent ACL tears: Nordic Hamstring Curl

To learn more about ACL injuries, read our blog ACL Injuries and Tears 101: Your Guide to Treatments & Prevention Methods.

6. Hamstring Strain

Hamstring strains happen when the muscles at the back of the thigh are overstretched or torn. This injury is common in sports that require sprinting, such as track, football, and soccer. A hamstring strain can range from a minor pull to a complete tear, significantly impacting an athlete’s ability to run, jump, or even walk.

Regular strength training, warm-up exercises, and stretching the hamstrings and glutes can help prevent strains. Athletes should avoid sudden increases in speed or intensity during training to minimize the risk. These injuries can almost always be treated without surgery but recurrence of the injury is common if proper rehabilitation is not performed. Occasionally, the hamstring tendons can tear completely requiring surgery.

7. Tennis or Golf Elbow

Tennis elbow (lateral epicondylitis) and golf elbow (medial epicondylitis) are overuse injuries that cause pain around the elbow joint. They are common among athletes who engage in repetitive wrist and arm movements, such as tennis players, golfers, and even weightlifters.

Strengthening the muscles in the forearm and using proper techniques when swinging can help prevent these injuries. Rest, ice, anti-inflammatory medications, bracing and progressive exercises are typically recommended for treatment. These can usually be treated without surgery

8. Rotator Cuff Tear

The rotator cuff consists of four muscles and tendons that stabilize the shoulder joint. Tears can be caused by repetitive overhead motions, commonly seen in sports like baseball, tennis, and swimming. A rotator cuff tear can cause pain and weakness in the shoulder, making it difficult for athletes to lift or rotate their arms. These become much more common in athletes over 40 years old and are much less common in young athletes.

Strengthening the shoulder muscles and avoiding overuse can help protect the rotator cuff. To keep the joint strong, athletes should focus on shoulder flexibility and mobility exercises. High repetition band strengthening focusing on the rotator cuff is often the best form of rehabilitation and strengthening: Rotator Cuff Band Exercises

9. Labrum Tear

A labral tear happens when the cartilage surrounding the shoulder or hip socket is damaged, which can be caused by trauma or repetitive motion. The labrum is often torn when a shoulder dislocation occurs. Labrum tears are common in contact sports like football and hockey or in sports requiring powerful rotational movements like baseball.

Strengthening the surrounding muscles and practicing proper form can reduce the risk of labrum tears. Repeat shoulder dislocation is much more common if you dislocate at a younger age and if you play contact sports. Surgery may sometimes be required to repair the tear and restore full function and reduce the chance for any repeat dislocation.

10. Sciatica

Sciatica occurs when the sciatic nerve, a nerve that runs from the lower back down the legs, is compressed or irritated. The condition can cause pain, tingling, or numbness down one leg and is often exacerbated by activities like heavy lifting, running, or prolonged sitting.

Core strengthening exercises, proper posture, chiropractic care, and regular stretching can help prevent sciatica. Physical therapy is often effective for managing symptoms and improving flexibility.

Overcome Sports Injuries at TSAOG

While sports injuries are common, many can be prevented with the proper training, conditioning, and recovery strategies. If you’re an athlete experiencing these injuries, seeking prompt medical attention is critical to a swift recovery. Book an appointment with one of our sports medicine specialists to get back on your feet and into the game.

The meniscus is crucial in maintaining knee stability, cushioning impacts, and allowing smooth movement. Unfortunately, this vital cartilage is prone to injury, especially during physical activity. Meniscus injuries or tears can happen to anyone, from professional athletes to someone who does not regularly exercise. Understanding how these injuries occur and how to treat them is critical to maintaining knee health. In this guide, we explain what a meniscus injury is, its causes, symptoms, treatment options, and how you can prevent this common knee injury.

What Is a Meniscus Injury?

A meniscus injury is a tear in the meniscus, a C-shaped piece of cartilage cushioning the knee joint between the femur (thigh bone) and tibia (shin bone). Each knee has two menisci: the media (inside) and lateral (outside). These cartilage structures act as shock absorbers that help stabilize the knee and smooth movement.
When the meniscus tears, it can result in pain, swelling, and reduced range of motion. Meniscus injuries vary in severity, from small tears that may heal on their own to large, complex tears that require surgery.

Causes of Meniscus Injuries

Meniscus injuries can be caused by several factors, often related to physical activities that involve twisting or pivoting motions. Some of the common causes include:

• Sudden twisting movements: Participating in sports like basketball, soccer, or tennis, where quick changes in direction are required, can result in a meniscus tear.
• Deep squats or heavy lifting: Movement that places extreme pressure on the knee joint, such as squatting or lifting heavy objects, can cause the meniscus to tear.
• Aging: As we age, the cartilage in our knees becomes weaker and less elastic, making it more prone to tears, even during everyday activities.
• Trauma or accidents: Direct impact on the knee, such as a fall or collision, can cause meniscus damage.

In some cases, meniscus injuries can happen along with other knee injuries, such as an anterior cruciate ligament (ACL) tear.

Symptoms of Meniscus Injury

Meniscus injuries often present with noticeable symptoms, although the intensity can vary depending on the size and location of the tear. Common symptoms include:

• Pain in the knee joint: The pain may be localized to either the inside or outside of the knee, depending on which meniscus is injured.
• Swelling and stiffness: The knee may become swollen and stiff within a few hours of the injury.
• Difficulty straightening the knee: A torn meniscus can make it challenging to straighten the leg fully, and the knee may “lock” or catch during movement.
• Popping sensation: Some individuals report hearing a popping sound at the time of injury.
• Instability: The knee may feel unstable or give out, particularly during weight-bearing activities.

If you experience any of these symptoms, it’s important to seek medical attention to determine the extent of the injury.

How To Treat a Meniscus Injury

Treatment for a meniscus injury depends on the tear’s severity, the injury’s location, and the patient’s age and activity level. Here are some common treatment options:

RICE Method (Rest, Ice, Compression, Elevation)

Initial treatment for minor meniscus injuries often involves the RICE method. Resting the knee, applying ice packs, using compression bandages, and elevating the leg can reduce swelling and alleviate pain. This approach is typically recommended for minor tears.

Physical Therapy

Physical therapy can help restore strength and range of motion in the knee. A physical therapist will guide patients through exercises that target the muscles surrounding the knee to improve stability and promote healing. This option is often used for less severe tears or as part of post-surgical rehabilitation.

Medications

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or aspirin, can be used to manage pain and reduce inflammation. In some cases, doctors may prescribe stronger medications if necessary.

Corticosteroid Injections

For persistent swelling and pain, corticosteroid injections may be recommended. These injections help reduce inflammation in the knee and provide temporary relief, allowing the patient to engage in physical therapy or other treatments.

Arthroscopic Surgery

If the tear is large or conservative treatments don’t provide relief, arthroscopic surgery may be necessary. During this minimally invasive procedure, a small camera is inserted into the knee to allow the surgeon to either trim away the damaged portion of the meniscus (partial meniscectomy) or repair the tear. Surgery is usually followed by a structured rehabilitation program.

Meniscus Repair Surgery

In younger patients or those with a tear located on the outer edge of the meniscus (where there is blood supply), meniscus repair surgery may be an option. This procedure involves stitching the torn meniscus back together to allow it to heal.

How Long Does It Take to Heal a Meniscus Injury?

The recovery time for a meniscus injury can vary widely depending on the severity of the tear and the chosen treatment approach. For minor tears treated with conservative methods like rest and physical therapy, recovery may take 4-8 weeks. The lower estimates typically apply to younger patients with very minor injuries. However, more severe tears that require surgery can take 3-6 months for full recovery.

Patients who undergo meniscus repair surgery typically experience a longer healing process compared to those who have part of the meniscus removed. Rehabilitation and physical therapy play a crucial role in regaining strength and mobility during recovery.

How To Prevent a Meniscus Injury

Preventing a meniscus injury involves a combination of strengthening exercises, proper technique, and smart lifestyle choices. Since the meniscus is essential for knee stability and movement, protecting it is crucial, especially if you participate in activities that stress your knee. Below are some strategies to help reduce your risk of a meniscus injury.

Strengthen the Muscles Around the Knee

Building up the muscles that support the knee–particularly the quadriceps, hamstrings, glutes, and calf muscles–can significantly reduce your risk of a meniscus tear. Strong muscles provide better stability and take pressure off the meniscus during physical activities. Incorporating exercises such as leg presses, hamstring curls, lunges, and squats (with proper form) can improve knee stability. Balance and proprioception exercises, like using a balance board or performing single-leg squats, can also improve muscle control around the knee joint.
Additionally, it’s important to work on your hip and core muscles. Weak hip muscles can cause the knee to rotate improperly during movement, which increases the risk of injury. Exercises like leg lifts and bridges can help strengthen these areas and reduce knee stress.

Warm Up Before Exercise

A thorough warm-up is critical to preventing meniscus injuries. Before engaging in any physical activity, getting your blood flowing and preparing your muscles and joints for the strain they’ll endure is important. To increase circulation, begin with 5-10 minutes of light cardio, such as jogging, plyometrics, or cycling. Following the warm-up, incorporate dynamic stretches–such as leg swings, lunges, and hip circles–that mimic the movements you’ll be doing during your activity. These stretches help lubricate the joints and improve mobility, which reduces the risk of sudden twists or overextension.
While static stretching is beneficial for flexibility, it should be saved for after your workout when your muscles are warm. Focus on stretches that target the hamstrings, quadriceps, calves, and hip flexors.

Use Proper Technique and Form

Whether you’re playing a sport or performing everyday tasks like lifting heavy objects, using the correct technique is crucial for knee protection. In sports, always focus on proper form to avoid awkward movements that can excessively strain the meniscus. For example, when performing squats or lunges, make sure your knees stay in line with your toes and avoid allowing them to cave inward, which can lead to injury.

In sports like basketball, soccer, or tennis, where sudden direction changes and pivoting are common, practicing controlled movements can help minimize stress on the knee joint. Strengthening agility
and stability through drills can further reduce the likelihood of injuring your meniscus during quick movements.
In weightlifting, avoid deep squats or overloading the knees with excessive weight, especially if you’re not confident in your form. Maintaining proper posture and distributing the weight evenly across your legs is key to avoiding unnecessary strain on your knees.

Avoid Sudden Twisting or Pivoting Motions

Twisting or pivoting your knee while bearing weight is one of the leading causes of meniscus injuries. Sports that require quick changes in direction, such as basketball, football, or soccer, significantly increase the risk of such movements. To minimize this risk, practice proper body mechanics during play. Pivot with your entire body rather than just your knee, and avoid sudden, sharp twists.
Drills focusing on agility, balance, and control can help you become more mindful of your body’s movements and decrease the likelihood of injuring your knee during these activities.

When To Seek a Doctor About a Meniscus Tear

If you experience knee pain or instability that lasts for more than a few days, or if the pain is severe and accompanied by swelling, it’s important to see a doctor. Delaying treatment for a meniscus tear can lead to further damage to the knee joint, including the development of arthritis.

You should seek immediate medical attention if:

• You experience severe pain that doesn’t improve with rest or over-the-counter medications.
• Your knee becomes swollen, stiff, or locked.
• You are unable to extend or bend your knee fully.
• You feel your knee giving out during daily activities.

A doctor will conduct a physical exam and may use imaging tests like X-rays or an MRI to determine the extent of the injury and recommend the appropriate treatment plan.

If you are concerned about a potential meniscus injury, book an appointment with one of our specialists.

Injuries happen unexpectedly. It’s not always clear whether you need to rush to the emergency room or wait to see an orthopedic specialist. Understanding when to choose one over the other can prevent unnecessary ER visits and ensure you receive the best care. When in doubt, especially after hours, the HURT! app offers free advice, guiding you to the right decision.

When should I go to the emergency room for an orthopedic injury?

Certain injuries require immediate attention that only an ER can provide. Here are scenarios where a trip to the emergency room is necessary:

• Severe Trauma: Injuries from major accidents, such as car crashes, falls from significant heights, or direct blows to the body, should be evaluated immediately in the ER. These situations may involve internal injuries, head trauma, or multiple fractures that require urgent medical attention.
• Open Fractures: An open or compound fracture is when the bone breaks through the skin. This is a medical emergency because of the high risk of infection and the possibility of significant blood loss. Immediate care is necessary to stabilize the injury, clean the wound, and prepare for possible surgery.
• Uncontrolled Bleeding: If an injury results in heavy bleeding that cannot be controlled with direct pressure, it’s crucial to seek emergency care. Excessive blood loss can lead to shock which is a life-threatening condition requiring immediate treatment.
• Suspected Spinal Injuries: Any back or neck injury should be treated as an emergency. Spinal injuries carry the risk of paralysis and other serious complications, so it’s vital to seek immediate evaluation and imaging in the ER.
• Inability to Move a Limb: If you experience sudden immobility in a limb, especially after trauma, it could indicate a severe fracture, joint dislocation, or nerve damage. The ER can provide the necessary imaging and immediate treatment to prevent further harm.

In each of these scenarios, time is of the essence. The ER has the resources to manage complex injuries quickly with a level of care that can prevent long-term complications.

When should I seek an orthopedic doctor for an orthopedic injury?

Visiting an orthopedic doctor is often the most appropriate course of action for less urgent orthopedic issues. Orthopedic specialists are trained to diagnose and treat musculoskeletal conditions. Here’s when you should consider scheduling an appointment with an orthopedic doctor:

• Chronic Joint Pain: An orthopedic specialist should evaluate persistent pain in joints such as knees, hips, shoulders, or elbows that doesn’t improve with rest or over-the-counter medications. Conditions like arthritis, bursitis, or tendonitis can benefit from the focused expertise of an orthopedic doctor. These specialists can provide targeted treatments to manage pain and improve mobility.
• Sprains and Strains: Mild to moderate sprains and muscle strains, common in sports and daily activities, typically require the specialized care that an orthopedic doctor can provide. While these injuries may not need emergency intervention, proper diagnosis and treatment can ensure a full recovery.
• Fractures: Not all fractures require a trip to the ER. Stable fractures, where the bone remains aligned, can often be treated by an orthopedic doctor. This might include casting, bracing, other non-surgical interventions like physical therapy, and follow-up care to monitor healing.
• Sports Injuries: Injuries sustained during sports that impact performance but don’t involve severe trauma, such as ACL tears, meniscus injuries, or rotator cuff tears, should be evaluated by an orthopedic specialist. These doctors can offer various treatment options, from physical therapy to minimally invasive surgery, to get you back in the game.
• Recurring Pain After an Injury: If you’ve had an injury that seems to linger, flare up, or hasn’t fully healed, it’s time to consult an orthopedic doctor. They can identify any underlying issues preventing recovery and develop a treatment plan tailored to your needs.

Orthopedic doctors provide focused, specialized care to help manage long-term recovery.

I need an orthopedic appointment ASAP, but they’re not open today?

This is where virtual orthopedic consultations become invaluable. Think of it as having a medical professional on call, 24/7, ready to assist you whenever you need.

With the HURT! app, you can connect with an orthopedic expert within minutes, right from the comfort of your home. The app provides immediate, professional advice on a wide range of orthopedic concerns.

Key Features of the HURT! App:

• Free Access: The app is free to download and use, offering expert advice at no cost.
• User-Friendly: The intuitive interface lets you quickly and easily connect with specialists.
• 24/7 Availability: Access orthopedic advice any time, day or night, including holidays.
• Avoid Unnecessary ER Visits: Get accurate guidance to avoid going to the ER unnecessarily.

Get Free Orthopedic Advice After Hours From the HURT! App

TSAOG Orthopedics and Spine partnered with the HURT! app to provide FREE, virtual after-hours access to orthopedic specialists. We’re here 24/7, 365 days a year, and are ready to connect you with the right orthopedic care.
Don’t wait until an injury happens. Download HURT! now for free, fast, virtual access to orthopedic specialists.

Reviewed by Dr. Richard Nauert
Richard Nauert, M.D. | Sports Medicine Surgeon in San Antonio (tsaog.com)

A meniscus tear is one of the most common injuries, particularly among athletes and individuals participating in high-impact activities. Regardless of whether your treatment involves surgery, understanding the recovery timelines and knowing what to expect can help you manage your healing journey. In this guide, we outline the recovery timelines for both surgical and non-surgical treatments and offer tips to smooth the process.

How long is recovery for a meniscus tear without surgery?

Not every meniscus tear requires surgery. Non-surgical treatment may be recommended depending on the size and location of the tear. Here’s what the typical recovery timeline looks like without surgery:

0-2 Weeks: Initial Healing

The primary goals in the first couple of weeks are to reduce pain and swelling. Rest, ice, compression, and elevation (RICE) will be your best friends during this period. You may be advised to avoid putting weight on the leg, so crutches or a knee brace may be necessary. Physical therapy may begin during this time to maintain mobility and prevent stiffness.

2-6 Weeks: Restoring Range of Motion

Physical therapy will focus on gently restoring your range of motion as your knee begins to heal. During this phase, you’ll exercise to strengthen the muscles around your knee while avoiding high-impact activities.

6 Weeks-3 Months: Strengthening and Conditioning

In this phase, you’ll gradually return to more weight-bearing activities. Strengthening exercises for the quads, hamstrings, and other supporting muscles will be intensified, helping to restore stability and mobility in your knee. You’ll likely start doing low-impact aerobic exercises like swimming or cycling.

3-6 Months: Return to Regular Activities

By the 3-6 month mark, you should be able to resume most daily activities, though high-impact sports should still be avoided. You may experience occasional stiffness or discomfort, which is normal. Regular follow-ups with your physical therapist will help you stay on track for a full recovery.

How long is recovery for meniscus tear surgery?

Surgery may be the best option for certain types and degrees of meniscus tears to restore full function to the knee. Surgery is usually performed arthroscopically, which involves smaller incisions and faster recovery times than traditional surgery.

In general, if the surgery is a meniscectomy, meaning part of the torn meniscus is removed, you will likely be able to walk within a few days and return to sports as soon as 4-6 weeks. If the surgery is a repair, return to sport will likely take much longer.

While everyone’s circumstances differ, here’s a range of what to expect post-surgery:

0-2 Weeks: Immediate Post-Surgery Care

The first two weeks post-surgery are focused on managing pain and swelling. You’ll likely need crutches and a knee brace to protect the repaired meniscus. Rest is essential, along with regular icing and prescribed medications to manage pain. Physical therapy typically begins within the first few days to maintain circulation and prevent stiffness.

2-6 Weeks: Regaining Mobility

In the next few weeks, you will work with your physical therapist to rebuild your range of motion and strength. While you may start to bear some weight on your knee, it’s important to continue using crutches until your therapist advises otherwise. Low-impact activities like walking or gentle stationary biking may be introduced to keep the joint moving.

6 Weeks-3 Months: Strength and Balance Training

By this stage, your physical therapy will focus on strengthening the muscles around the knee and improving balance. You may progress to more challenging exercises, but high-impact or strenuous activities should be avoided until your care team gives you the go-ahead. Your therapist will guide you through a comprehensive strength training program to support the repaired meniscus.

3-6 Months: Returning to Normal Activities

Most patients are able to return to their normal activities between three and six months after surgery, though this will depend on the extent of the injury (the type of tear and repair performed) and how well your knee responds to therapy. Sports or high-impact activities should be avoided until your surgeon and physical therapist give the green light, as returning too soon could risk re-injury.

6-12 Months: Full Recovery

Complete recovery from meniscus surgery (especially meniscus repair) can take up to a year, especially for athletes or individuals involved in high-impact activities. While many patients feel significantly better after six months, it’s important to continue following your rehabilitation program to prevent setbacks and ensure long-term knee health.

Meniscus Tear Recovery Tips For a Healthy Healing Journey

Whether you undergo surgery or opt for a non-surgical route, following these tips can help promote a successful recovery:

Use RICE (Rest, Ice, Compression, and Elevation): RICE is a tried-and-true method for managing pain and swelling, especially in the early stages of recovery. Ice packs, compression wraps, and elevating your leg will reduce inflammation and speed up healing.
Follow Your Physical Therapy Program: Physical therapy is paramount to your recovery, regardless of whether you’ve had surgery. Consistently attending your sessions and performing your exercises at home will help restore strength and mobility to your knee.
Avoid High-Impact Activities: Even though it can be tempting to return to your regular routine quickly, avoid high-impact sports or exercises that involve twisting and pivoting. These movements can easily re-injure your meniscus if you’re not fully healed.
Maintain a Healthy Diet: Proper nutrition plays a key role in your body’s ability to heal. Focus on a diet rich in vitamins and minerals, especially those that support joint and bone health, such as calcium and vitamin D.

Consult the Experts in Orthopedics at TSAOG

Navigating a meniscus tear recovery can be overwhelming, but having the right orthopedic team on your side makes all the difference. At TSAOG Orthopaedics, our specialists are here to guide you through every step of your recovery process. Explore our Sports Medicine page to learn more about our comprehensive treatments for joint injuries, or book an appointment with TSAOG Orthopaedics today to get back to living life to the fullest