Rehabilitation for Sports Injuries

According to the Big Indonesian Dictionary (KBBI), exercise is a physical activity to strengthen and make the body healthy. Sports are divided into two categories: traditional sports and modern sports.

1. Traditional sports

• Traditional sports are known as types of sports that originated from the ancestors of the Indonesian people.
• For example, sepak takraw, fort, gasing, gobak sodor, stilts, and so on.

2. Modern sports

• Modern sports are sports that have standard rules and are competed professionally.
• We can find modern sports at various national and international sporting events, such as the SEA Games, Olympics, and so on.
• Examples of modern sports are football, table tennis, badminton, athletics, archery, and others.

Exercise time should be every day in the morning and evening. Exercise should be done in open, pollution-free air or in a closed room where the room temperature can be regulated, and it should be done for a minimum of 30 minutes.

Preparation for exercise should be carried out with a preliminary examination to determine a safe dose and suitable type of exercise to avoid injury. Warm up before exercising, and cool down after exercising for at least 10 minutes. In individuals with complaints such as frequent dizziness, shortness of breath, chest pain, and diseases such as coronary heart disease, asthma, diabetes, hypertension, etc., the type and dosage of exercise must be consulted with a doctor first.

Sports injuries are injuries that occur during or after playing sports. Different types of sports can produce different injuries with different symptoms and treatments.

The most common sports injuries are:

1. Sprain (sprain) A sprain is an injury that occurs when a joint moves beyond its normal range of motion. The most commonly affected locations are the ankles, wrists, and knees.
2. Strains A strain is an injury that occurs due to excessive pulling or stretching of the muscles and tendons (the tissue that connects muscles to bones). The most commonly affected locations are the ankles, knees, and back.
3. Broken bones A fracture is a break in the continuity of a bone due to pressure or impact with a force greater than the strength of the bone, which can be in the form of a crack (partially broken), completely broken, or fractured.
4. Dislocation and subluxation Dislocation and subluxation are conditions when the bones in a joint shift or move out of their normal position.
5. Shoulder injury Shoulder injuries are most often experienced in shoulder-dominant sports such as tennis, golf, swimming, and baseball. The cause of shoulder injuries is due to the load and frequent movement on the shoulders.
6. Elbow injury Injuries to the elbow can occur in sports that require intense and repetitive elbow movements.
7. Back injury The waist is one part of the body that is not immune to injury, especially in sports that involve a lot of work on the waist, such as cycling, golf, or lifting weights.
8. Thigh injury Injuries to the thigh most often involve the hamstring muscles, namely the muscles located at the back of the thigh. This type of injury commonly occurs in sports that involve a lot of running activities, such as sprinting, basketball, and football.
9. Knee injury The knee is one part of the body that is quite often injured. Not only because of the weight of the body, but knee injuries can also arise due to collisions or because of not being careful when exercising.
10. Calf injury Just like thigh injuries, calf injuries more often involve muscles and tendons. The cause is excessive stretching and contraction of the muscles, which can cause tears.
11. Ankle injury Injuries to the ankle can vary from sprains, dislocations, tendon tears, and bone fractures.

First aid for sports injuries can be done using the RICE principle within the first 72 hours, namely:

1. Rest means resting the injured part.
2. Ice means giving an ice cube compress (wrapped in a cloth so it doesn't get too cold) for 5–10 minutes every hour. The use of cold temperatures aims to stop possible bleeding by shrinking blood vessels.
3. Compression means applying pressure (usually bandaged—see picture) to the injured area to reduce swelling.
4. Elevate means raising the injured part to a higher position when resting to reduce swelling and pain.

Immediately consult a doctor if you experience the following signs:

1. Swelling and pain get worse.
2. visible lumps or changes in shape.
3. A sound is heard when the joint is moved.
4. Weakness and inability to carry out activities and support the body.
5. loss of balance.
6. Difficulty breathing.
7. Fever.

Severe sports injuries can require advanced treatment ranging from physical therapy to surgery.

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