Risk Factors for Injury: Internal and External Variables
Internal Risk Factors: The Individual Variables
Internal risk factors are personal characteristics that can influence your likelihood of injury. These factors are intrinsic and vary widely between individuals. Let’s explore some key examples:
Age
Your age plays a significant role in injury risk. Younger athletes often have more elastic tissues, which can lower the risk of muscle tears but increase the chance of growth-plate injuries due to their developing skeletons. Older individuals, on the other hand, experience reduced tissue elasticity and bone density, making them more susceptible to strains and fractures.
Tip
To reduce the risk of injury, older athletes should focus on warm-ups and flexibility exercises to maintain joint mobility and muscle elasticity.
Sex Differences
Biological differences between males and females can also affect injury susceptibility. For example, females are at a higher risk of anterior cruciate ligament (ACL) injuries due to factors like pelvic structure, joint laxity, and hormonal influences. Males, however, are more likely to experience muscle strains due to higher muscle mass and strength demands.
Pregnancy
During pregnancy, hormonal changes, such as increased levels of relaxin, can lead to greater joint laxity. This makes pregnant individuals more vulnerable to sprains or overuse injuries, particularly in weight-bearing activities.
Effects of Training
Training has a dual effect on injury risk. When done correctly, it strengthens muscles, improves flexibility, and enhances coordination, all of which reduce injury risk. However, overtraining or inadequate recovery can lead to fatigue, poor technique, and a higher likelihood of injury.
Common Mistake
Ignoring signs of fatigue, such as poor form or persistent soreness, can lead to overuse injuries and reduce training effectiveness.
Congenital Factors
Congenital factors, such as flat feet or hypermobile joints, can predispose individuals to specific injuries. For instance, flat feet may increase the likelihood of shin splints, while hypermobility can result in joint instability.
Previous Injury
A history of injury is one of the strongest predictors of future injury. Scar tissue, reduced strength, or altered biomechanics from a previous injury can increase vulnerability to reinjury.
Example
For example, an athlete recovering from an ACL tear may unconsciously favor their uninjured leg, leading to altered movement patterns and potential overuse injuries.
External Risk Factors: Environmental Variables
External risk factors are situational and environmental factors that can influence injury risk. One of the most critical external factors is the use—or misuse—of personal protective equipment (PPE).
Personal Protective Equipment (PPE)
PPE, such as helmets, shin guards, and mouthguards, is designed to reduce the risk of injury. However, improper usage, poor fit, or inconsistent use can diminish its effectiveness, leaving athletes vulnerable to harm.
Note
Other external factors, like playing surfaces, weather conditions, and equipment quality, also impact injury risk but are beyond the scope of this section.
Types of Trauma: Acute vs. Cumulative
Injuries can occur through different mechanisms of trauma. These mechanisms generally fall into two categories: acute and cumulative.
