A sprained ankle is one of the most common sports injuries. In fact, every fifth sports injury is a sprained ankle.

Mechanism of Injury
Ankle sprains typically happen during actions like stopping, pivoting, jumping, or landing. For example, landing awkwardly on uneven ground or stepping on another player’s foot can twist the foot inward or outward, potentially causing partial or complete tears in one or more of the ankle ligaments. These ligaments play a crucial role in stabilizing the ankle by holding the bones together.

Signs and Symptoms
The key indicators of an ankle sprain include swelling, pain, and tenderness, usually localized to the damaged ligaments on the inner or outer side of the ankle.

Diagnosis
A diagnosis is made by a doctor or physiotherapist through a physical examination. If a fracture is suspected, an X-ray may be required to confirm the extent of the injury.

Treatment
In the first 24-48 hours after the injury, the focus is on reducing pain and swelling. The PRICE protocol—Protection, Rest, Ice, Compression, and Elevation—is typically followed. Crutches may be used to avoid putting weight on the injured foot, and compression is especially important to control swelling and promote recovery.

After the acute phase, gradual movement and weight-bearing should begin, and the injured person should seek guidance from a physiotherapist. A physiotherapist can provide a tailored rehabilitation program and determine whether additional support, such as taping or a brace, is necessary. Surgery is rarely needed, as non-surgical treatments usually yield equally effective outcomes.

Prognosis and Return to Play
Recovery from a sprain on the outer side of the ankle is often rapid, with most athletes resuming full training within 1-3 weeks. However, more severe ligament damage can prolong recovery, and some individuals may experience stiffness or discomfort for several months.

Complete healing of the ligaments generally takes 6-12 weeks, but proper early treatment can restore full function much sooner. Sprains affecting the inner side of the ankle typically require a longer rehabilitation period, as recovery tends to be slower.

Injury Prevention
Acute ankle injuries are often preventable. Implementing targeted balance training programs can significantly lower the risk of re-injury, with studies showing a reduction of up to 50%. You can find a link to our recommended training programs on this page. Additionally, many individuals benefit from using supportive measures like taping or wearing a brace, which can provide extra stability and protection during physical activities.

Shoulder Dislocation
The shoulder can dislocate in various directions, but forward dislocations account for approximately 95% of cases.

Causes
As the most mobile joint in the body, the shoulder has an extensive range of motion, making it inherently less stable and more prone to dislocations.

Shoulder dislocations commonly occur during sports, typically due to falls on an outstretched arm or external forces applied to an arm that is extended and rotated outward. For example, a handball player being tackled mid-shot is a classic scenario.

Backward dislocations are much less common. Forward dislocations, however, often result from the inability of the surrounding muscles to stabilize the shoulder joint under significant force. This can lead to damage to the joint capsule, the labrum (a cartilage ring that stabilizes the joint), and the ligaments. In some cases, small fractures can occur at the top of the upper arm bone (the humeral head).

Risk of Re-injury
Once a shoulder has been dislocated, the likelihood of it happening again is significantly higher.

Signs and Symptoms
A dislocated shoulder typically causes severe pain and restricts arm movement. The injured person often instinctively holds their arm in a specific position, with the elbow close to the body and the hand resting on the stomach.

Diagnosis
First-time dislocations should be evaluated by a doctor, ideally at a hospital. X-rays can confirm the diagnosis, reveal the position of the dislocated shoulder, and check for any associated fractures, which are not uncommon.

Acute Treatment – Repositioning the Shoulder Joint
The priority in treating a dislocated shoulder is returning the joint to its correct position, a process known as reduction. Prompt reduction minimizes complications, as prolonged dislocation increases muscle tension and makes the process more challenging.

Individuals who frequently experience shoulder dislocations or are far from medical assistance may benefit from learning self-reduction techniques. One such method involves gripping one knee with both hands and leaning back to gently stretch the shoulder joint. It’s important to follow up with X-rays to ensure the reduction was successful and rule out complications.

Rehabilitation
Once the shoulder is repositioned, the arm should be immobilized for 3 to 4 days using a sling. This immobilization period reduces the risk of re-injury by approximately 35%, as recent studies suggest. Following this phase, exercises to restore shoulder blade control and shoulder strength are essential.

Before returning to sports, the injured shoulder must regain the same strength and range of motion as the uninjured one. Returning to activity too soon increases the risk of recurrence. A minimum rehabilitation period of three months is typically recommended. If non-surgical treatment proves ineffective, or if repeated dislocations occur, surgery may be necessary.

Post-Traumatic Shoulder Instability
Once a shoulder has been dislocated, there is an increased likelihood of repeated dislocations. In severe cases, this can happen multiple times a day, sometimes without causing pain, though for others, it may occur less frequently. Chronic instability often requires surgical intervention to restore joint stability and prevent further dislocations.

Groin Strain
A groin strain is typically a clear and unmistakable injury. It’s one of the most common strain injuries in sports such as football and ice hockey and is an injury that requires serious attention to prevent long-term complications.

Injury Mechanism
Acute groin injuries often occur during activities like kicking, sudden changes in direction, or tackles.

As soon as the initial pain subsides, rehabilitation should begin with gentle exercises targeting the injured muscles. A gradual approach is essential to prevent setbacks. Athletes should only progress when experiencing minimal or no pain, as rushing recovery increases the risk of reinjury by causing tears in the healing scar tissue. Strength training for unaffected muscles can usually start early, provided it doesn’t stress the injured area.

Three to four days post-injury, gentle stretching and flexibility exercises can be introduced. These aim to activate the affected muscles with a high number of repetitions and a steadily increasing range of motion. Strength training can be intensified once full, pain-free range of motion is restored on both sides.

The ultimate goal is to regain full muscle strength and flexibility before returning to sports. As pain diminishes, sensory-motor exercises (e.g., balance training) focusing on the hip and groin should be added. Controlled, sport-specific training is also crucial before resuming full participation in training or competition.

For maintaining fitness during recovery, cycling or swimming are good options, though breaststroke should be avoided due to the strain it places on the groin. Running on flat surfaces or a treadmill is also suitable. Strengthening other parts of the body can begin as soon as it can be done without causing localized pain.

Return to Sport
Rehabilitation timelines for groin strains vary widely depending on the severity and location of the injury. Muscle injuries typically heal faster than tendon injuries, which often require at least 3-6 weeks of recovery.

Severe cases with significant blood pooling in the muscle belly may take up to 12 weeks to heal. Patience is crucial during this process, as ignoring pain or pushing too hard can lead to chronic, difficult-to-treat conditions.

Signs and Symptoms
Groin strains cause localized pain in the groin area, and severe cases may also result in pain radiating to the inner thigh. Pain often intensifies if the athlete continues activity. Swelling and bruising may appear two to three days after the injury.

Interestingly, complete muscle ruptures may cause less pain than partial tears, though bruising is more common with total ruptures.

Diagnosis
Diagnosis is typically made by a doctor or physiotherapist based on the athlete’s description of the injury and its symptoms. Pressing on the injured area or testing resistance against the groin muscles can help identify pain and reduced strength. Imaging techniques like MRI or ultrasound can confirm the injury’s severity, but clinical examination is usually sufficient.

Risk Factors
Previous groin injuries increase the likelihood of reinjury. Other risk factors include reduced muscle strength and insufficient sport-specific training. While it was once thought that elite athletes were more prone to groin strains, recent research shows the risk is similar for athletes at all levels.

Treatment
Acute treatment should follow the PRICE protocol: Protection, Rest, Ice, Compression, and Elevation. Anti-inflammatory medications like NSAIDs should be used cautiously, as they can interfere with the body’s natural healing process. The inflammation following an injury is an essential part of tissue repair, and suppressing it may prolong recovery.

Thigh Contusion
A thigh contusion, or impact injury to the thigh, is a common occurrence in contact sports.

Symptoms
Athletes typically report a direct blow to the thigh during play. While the injury might not seem problematic initially, symptoms often worsen once the muscle cools down. Pain is the primary symptom, but swelling and reduced range of motion may also develop. In some cases, a dip or indentation in the muscle can be felt.

Causes
Thigh muscles are enclosed within a sheath, and together they form a structure known as a compartment. Recovery time largely depends on whether this sheath is affected during the injury.

1. Intermuscular Injury (Sheath Damaged):
   When some muscle fibers tear during a contusion, internal bleeding occurs. If the sheath is also damaged, the blood can escape and spread out. This reduces pressure within the compartment, often resulting in less pain and fewer movement restrictions. Discoloration and bruising are common with this type of injury.

2. Intramuscular Injury (Sheath Intact):
   If the sheath remains intact, the blood cannot flow out, leading to increased pressure as the compartment expands. This type of injury is typically more painful and restricts movement more significantly. Intramuscular injuries are considered more severe and may require a longer recovery period.

Diagnosis
Diagnosis is based on the symptoms and how the injury occurred. Determining the severity—mild, moderate, or severe—is essential for planning treatment and estimating recovery time. Mild injuries may resolve within a few days, while more severe contusions could take several weeks before the athlete is ready to return to sports.

Treatment
The first 24 hours following a thigh contusion are critical for effective treatment. The athlete should immediately stop all activity and follow the PRICE protocol (Protection, Rest, Ice, Compression, Elevation). If putting weight on the leg causes pain, crutches may be beneficial.

Treatment can be divided into four key stages:

1. Controlling bleeding (the top priority)
2. Restoring a full, pain-free range of motion
3. Functional rehabilitation
4. Gradual reintroduction to sport

An effective method to control bleeding involves “locking” the thigh in a bent-knee position. This can be achieved by applying a compression bandage that secures the thigh and lower leg together, keeping the knee bent as much as possible without causing pain.

While pain relief is helpful during the first few days, anti-inflammatory medications (NSAIDs) like Nurofen, Voltaren, or Naprosyn should be avoided in the first 24 hours. These drugs can thin the blood, potentially increasing bleeding, worsening pain, and further limiting movement.

After a short period of immobilization, gentle mobilization exercises should begin. For example, using a stationary bike pain-free is a great starting point. From there, active mobility exercises and progressive strength training should be introduced. Consulting a skilled physiotherapist is highly recommended for tailored sport-specific rehabilitation.

Return to Sport
The outlook for recovery from a thigh contusion is generally positive. Athletes with intermuscular injuries can often resume sports within a few days, although severe cases may require up to 2-3 weeks. Recovery from intramuscular injuries typically takes longer, but most athletes make a full recovery with no lasting issues. Proper rehabilitation ensures a smooth transition back to sport and minimizes the risk of reinjury.

Anterior Cruciate Ligament (ACL) Injuries
ACL injuries can happen unexpectedly, often during seemingly routine movements an athlete has performed countless times before without incident.

What many don’t realize is that the knee contains two cruciate ligaments: the anterior cruciate ligament (ACL) and the posterior cruciate ligament (PCL). Both play critical roles in stabilizing the knee, but it’s the ACL that most often becomes injured—and the one we hear the most about, usually after an injury has occurred.

An ACL injury is a serious setback, often requiring up to 12 months of recovery and increasing the long-term risk of osteoarthritis. This makes both prevention and proper treatment of paramount importance.

The Knee’s “Safety Belt”
The ACL acts as the knee’s internal safety belt, preventing unwanted movements. A tear in the ACL is far more common than injuries to the PCL and tends to have a more significant impact on knee stability.

These injuries are particularly common in sports that involve rapid changes in direction, such as soccer, basketball, handball, and downhill skiing. Female athletes are at a higher risk—up to three times more likely than males—and often sustain ACL injuries at a young age.

Signs of a Torn ACL
Common symptoms of an ACL injury include:

• Swelling shortly after the incident, often from a twisting motion.
• A feeling of the knee “giving way.”
• Difficulty fully straightening the leg or bending the knee past 80–90 degrees.

If you experience these symptoms, it’s important to seek medical attention promptly.

Associated Injuries
ACL tears often involve damage to other structures in the knee, such as the meniscus, cartilage, bones, or collateral ligaments. These additional injuries can significantly affect symptoms, treatment options, and recovery outcomes. An MRI and consultation with a specialist are essential for accurately assessing the extent of the damage.

Treatment
Surgery isn’t always necessary after an ACL injury. In fact, about half of ACL injuries in Norway are treated non-surgically with rehabilitation programs, many of which yield excellent results.

An orthopedic surgeon will evaluate whether surgery is required based on the severity of symptoms and the athlete’s future demands on knee function. For example, surgery is more likely for elite football players or downhill skiers than for athletes in cross-country skiing, running, or cycling.

Athletes without significant additional injuries are often advised to undergo intensive physiotherapy for up to three months before deciding on surgery. This approach not only helps predict the potential success of surgery but also improves rehabilitation outcomes if surgery becomes necessary.

Surgical Procedure
ACL reconstruction involves replacing the torn ligament with a graft, typically harvested from the anterior or posterior thigh muscles. The procedure is minimally invasive, performed with an arthroscope through small incisions, avoiding the need to fully open the knee.

Rehabilitation
Recovery from an ACL injury, with or without surgery, requires rigorous rehabilitation. Working closely with a physiotherapist is crucial for effective progress, and a structured program lasting 6–12 months is often recommended.

Rehabilitation focuses on restoring strength, mobility, balance, and control. Exercises are gradually intensified, and as recovery progresses, tailored to the specific demands of the athlete’s sport.

Returning to Sport
While some elite athletes have returned to competition in under six months, this approach is not recommended due to the high risk of reinjury. A cautious and thorough rehabilitation process significantly reduces this risk, making the long-term outcomes much more favorable.

Taking the time to fully recover is the best way to ensure a safe and successful return to sport.

Readiness for Return to Sport
Before returning to sport, athletes should complete a series of sport-specific tests to assess whether their knee is physically prepared. However, this alone is not enough—mental readiness is equally important. Athletes must feel confident in their knee’s stability and functionality, without excessive fear of reinjury. Building trust in their body is key to a successful return.

Comprehensive Evaluation
The decision to resume sports should be a collaborative process involving the athlete, doctor, physiotherapist, and coach. Often, the coach, who observes the athlete in action during training, plays a crucial role in assessing their sport-specific movements and readiness. Returning to play should be gradual, starting with low-intensity participation and increasing progressively.

Preventing Re-Injury
Athletes with a history of ACL injuries face a higher risk of future cruciate ligament tears, both in the previously injured knee and the uninjured one. For this reason, ongoing preventative training—such as balance exercises, strength building, and agility drills—is particularly important for this group.

Mechanics of ACL Injuries
Understanding how cruciate ligament injuries occur is essential for both prevention and effective treatment. Research from the Oslo Sports Trauma Research Center has provided valuable insights into the common mechanisms of ACL ruptures in sports like soccer, handball, and downhill skiing. For more information, follow the links on this page to explore the science behind these injuries.

Meniscal injuries are among the most common knee injuries, and they come in different degrees of severity.

How Does a Concussion Occur?
A concussion happens when the brain experiences rapid acceleration forces, causing it to shake within the skull. While the injury often results from a direct impact to the head, it can also occur from blows to other areas of the body, such as the face, shoulder, or back, which transfer force to the brain indirectly.

Each year, 30 to 50% of people experience neck pain. This discomfort can develop suddenly or gradually and may present in various forms. Neck pain is also frequently linked to headaches, further compounding the issue.