Sports injuries are common in athletes of all levels in Riyadh. With proper preventive measures, the risk of injury can be reduced by up to 50%.
Most Common Sports Injuries
Knee Injuries:
- ACL tear — most serious
- Meniscus tear
- Tendinitis
- Patellofemoral pain syndrome
- Patellar dislocation
Ankle Injuries:
- Ankle sprain
- Lateral ligament tears
- Stress fractures
- Achilles tendinitis
- Plantar fasciitis
Prevention Strategies
1. Proper Warm-up (10-15 minutes)
Start with light cardio, progress to dynamic stretching specific to your sport. Avoid static stretching before exercise.
2. Strengthening
Focus on quadriceps, hamstrings, calves, core, and hip stabilizers.
3. Balance & Stability
Single-leg standing, balance boards, yoga, single-leg hops.
4. Proper Equipment
- Sport-specific athletic shoes
- Replace running shoes every 500-800 km
- Knee or ankle braces if history of injuries
- Protective gear for contact sports
5. The 10% Rule
Never increase exercise volume more than 10% per week. Sudden increases are a primary cause of overuse injuries.
6. Rest & Recovery
At least 2 full rest days weekly, 7-9 hours of sleep, varied exercises, good nutrition and hydration.
First Aid: RICE Protocol
- Rest
- Ice (15-20 min every 2-3 hours)
- Compression
- Elevation
When to See a Doctor Immediately
- Inability to bear weight
- Severe swelling or bruising
- Joint deformity
- Severe pain not relieved by rest
- Popping sound at injury
- Joint instability
- Numbness below the injury
In these cases, contact our foot and ankle clinic immediately.
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Consult Dr. Hazim Sakalla
If you have a sports injury, book at SMC Healthcare in Riyadh via WhatsApp +966 56 122 5544.