What are Some of the Most Common Sports Injuries

What are Some of the Most Common Sports Injuries

Sports injuries are the injuries that happen either while playing or by exercising. It is quite common to encounter one. If you are engaged in a particular physical game, you are bound to get injuries. There has never been a sports person who has escaped it in his/her lifetime, either while practising or in the competition. While, we cannot avoid it completely, but with improved knowledge over this subject and technological advancements, we can surely minimise it.

Getting an injury can have serious effects on your body and your mentality also. You can be badly hurt or even to the extent that you cannot play anymore! And as we have been saying that your greatest wealth is nothing but your health, hence, knowing about these is a must for everyone.


Why do we get injured?

Why do we get injured: Sports Injuries

There are many reasons for getting injured. Some of the common ones are listed below:

  • Some occur by chance or by accident while exercising or playing.
  • Avoiding warm up and cooling down, before and after practice respectively.
  • Poor training or improper sports gears.
  • Over-exercising or pushing yourself too hard to perform something


Some of the most common sports injuries:

  1. Ankle Sprain:Ankle Sprain

It occurs when your foot bends inwards greater than its sustainable limit. This happens mainly because of rapid movement of with your foot or because of your carelessness. It results in swelling and pain around your ankle. Your ankle may become stiff. These are common in games like hockey, football, athletics etc.


  1. Hamstring Pull:Hamstring Pull: Sports Injuries

This is characterised by a pain in your thigh muscles mainly on the back of thighs. It results when one of the three muscles gets pulled, stretched or is torn. It may weaken your legs and it makes take too much time to recover.


  1. Fractures:Fractures: Sports Injuries

There are many different types of fractures depending upon its intensity and location in the body. It occurs mainly because of carelessness or due to immediate hard blow or impact on one of your bones. It is often recognised by pain, swelling and it makes it very difficult for the person to move the affected area. In the case of an open fracture, bleeding may occur.


  1. Groin Pull:Groin Pull: Sports Injuries

It is characterised by pulling or tearing up of your muscles that help you to hold together your legs. A groin pull would make it difficult for you to bring together your legs and it also causes pain in the affected area. It happens usually in games like football, hockey, basketball, rugby, sprinting etc.

  1. Muscle Cramps:Muscle Cramps: Sports Injuries

This occurs when your muscles fail to relax and remain contracted. It is followed by immediate pain. It commonly occurs in the calf, hamstring and abdominal tissues. Dehydration is one of the reasons for the occurrence of muscle cramps. It can be identified by immediate and sudden pain in the muscles.


Here we have discussed some of the most common sports injuries, their definitions, causes and symptoms. In the next article on sports injuries, we will cover the recovery part and how to cure them.

Key Components of Physical Fitness

The 6 Key Components of Physical Fitness

Many of us are overwhelmed nowadays for getting stronger muscles, more strength, and higher energy levels etc. But there is a problem! Most of us don’t know where to start with? Before that, it makes sense that you should be aware of certain key components related to physical fitness.

These key components of physical fitness define a set of features that a person should take care of while starting his/her fitness regime. While choosing your physical activities, you should take care that you are enjoying it and it is taking into account components of physical fitness.

Key Components of Physical Fitness:

  1. Muscle Development

    Muscle Development: Key Component of Fitness

It is one of the most important components. Any kind of exercises you perform should develop your muscles. You should burn calories in order to avoid accumulation of fat in the body. Stronger muscles provide you more strength. You are less likely to catch various diseases as compared to the one who doesn’t perform exercises.


  1. Endurance

    Endurance: Key Components of Fitness

It refers to the ability of the body to engage in a physical activity for a long time. This is developed by performing it with increasing resistance over a period of time. Aerobic exercises and long country runs are a good source of developing endurance. This also helps in maintaining good health of the heart.


  1. Flexibility

    Flexibility: Key Components of Fitness

It is the ability of our body to move the joints and body parts through a wide range of motion. It is quite necessary for the movement of muscles in various sports. To develop and enhance flexibility, you should perform various stretching exercises.


  1. Reaction Time

    Reaction Time: Key Components of Fitness

That’s how fast and quickly you respond to a stimulus. It is much more of a genetic factor and it can be developed to a certain limit by engaging in some sports that require a quick response. Examples of some of these are football, volleyball, athletes starting race on the shot of bullet and much more.


  1. Rest and Relaxation

    Rest and Relaxation: Key Components of Fitness

After loads of exercises and sports, you need proper rest to rejuvenate your energy. It is mostly overlooked by many people. Instead, the body and muscles actually develop while resting and relaxing. The body requires more oxygen after exercises and sports to meet the demand of lungs and heart. Therefore, Yoga, meditation and Pilates can allow you to rest properly.

  1. Sleep

    Sleep: Key Components of Fitness

So, whatever above mentioned things you may try; but the importance of sleep cannot be neglected. Sufficient hours of sleep are very necessary for a good health. If you are not taking enough sleep then it can affect and degrade your overall health! You must ensure 6-8 hours of sleep every day for normal functioning of your body.


Hence, keeping the above key components of fitness in mind you may choose to do as many exercises as possible according to the time you have.

Make your life healthy and disease free!


Pilates Exercises: Equipment Based and Benefits

Pilates Exercises: Equipment Based and Benefits

So, we hope that by now you would have been practising Pilates for a while. Hopefully, in another week or two, you would be seeing the difference in your body fitness and activeness. Earlier we discussed mat based; now today we are going to discuss equipment based ones. As the name suggests these exercises require some sort of equipment.

Some of the common among these are:

Biceps CurlEquipment Based Pilates: Biceps Curl


Leg Lowers: Equipment Based Pilates: Leg Lowers


Salute: Equipment Based Pilates: Salute


Knee Stretch Curve: Equipment Based Pilates: Knee Stretch Curve


Hug a tree:Equipment Based Pilates: Hug A Tree


The Benefits of Pilates:

Develops the core of your body: The core muscles of your body include the muscles closest to the spine. These muscles are maintained by using the trunk, pelvis and shoulder girdle all together while performing these exercises.

Makes you more flexible and lean: These exercises stretches your body muscles and elongates them. The muscles become more elastic and joint mobility also increases.

Strengthens the muscles: The exercises Increase muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body).

Prevent Injuries: These focuses on all the muscles and hence, the task is evenly divided without burdening a particular muscle. It conditions your body effectively and thus preventing injuries.

It’s Safe: The gentleness of these exercises has its own aroma. The light weight exercises and easiness make you more comfortable while performing them.

Motivation: Pilates provide a good source of motivation not only for it but also for other activities. You are more easily able to do a task without getting bored.

All Round Benefits: Improves physical coordination of your body, good for the spine, increases concentration, relaxes your muscles and gives you a nice posture, emotional stability and reduction in anxiety and depression.


Hence, these exercises are a must in everyday life. If you haven’t started doing it yet, we would suggest you employ them in your daily life.

Pilates: Explained and Mat Based Exercises

Pilates refers to a set of nearly 500 exercises developed by an American fitness trainer Joseph Pilates so as to help people maintain their fitness level.

These exercises are inspired mainly by yoga. These are also inspired by ballet and callisthenics. It improves body flexibility, strength and balance. These also help in improving muscular and postural strength.

These are not as easy as they seem. They demand concentration and focus as you are required to perform various degrees and range of motion. Each and every exercise has a well-defined placement of body, rhythm and breathing pattern. Hence, although they are nice and beneficial but at the same time are challenging.

Ok, I got that!


But how often should I perform?

In order to get the maximum out of these exercises, you should consider doing them at least 2-3 times a week. After going for about 4-6 weeks, you can begin to notice changes in your body language (hopefully) and posture. Each one should have 10-20 repetitions and the whole workout ranges from 45-90 minutes.


And where should I perform them?

These can be performed at specialised Pilates studios or community centres or you can even do it at your home.


Do I also need some sort of equipment?

These are basically of 2 types:

Pilates Mat Exercises: These require no equipment and are performed by just lying, sitting or standing on a mat.

Pilates Equipment Exercises: These require some specific types of equipment to perform the exercises and strengthening of muscles are based on applying resistance to the muscles to bear it and hence strengthening them.

Here we are going to discuss mat based (Equipment based would be dealt in next article on Pilates).


Some Mat Based Exercises:

Depending upon levels of an individual there are basically 3 degrees of exercises and some of them are listed below:

  1. Beginner Level:


Pilates Hundred

Spine Stretch:

Pilates Spine Stretch

Chest Lift: Pilates Chest Lift

Pelvic Curl: 

Pilates Pelvic Curl


  1. Intermediate Level:

Hamstring Pull:

Pilates Hamstring Curl


Spine Twist:

Pilates Spine Twist


Open-leg rocker:

Pilates Open Leg Rocker


Front Support:

Pilates Front Support


  1. Advanced Level:


Pilates Cork Screw



Pilates Scissors



Pilates Jack Knife



Pilates Rocking


Leg pull front:

Pilates Leg Pull Front


A Couple of Precautions

Although the above-mentioned exercises seem easier to perform but here are some precautions that you should follow to avoid some injury (especially if you are performing on your own):

  1. Don’t go for advanced ones directly. It is strongly recommended that you should first be well versed with the previous ones.
  2. Consider visiting your doctor and consult him if you are pregnant or above 40 years of age or already having some medical issues. These exercises require concentration and are challenging.

Yep, that’s all. Enjoy the exercises and be healthy and hale!