Common Wrestling Injuries and How to Avoid Them
Wrestling is a physically demanding sport that requires strength, agility, and quick reflexes. It is great for building self-confidence and discipline that can last a lifetime, but like other contact sports, it carries a risk of injury.
Collegiate and high school wrestlers are particularly vulnerable to a range of injuries; some with long-term consequences. To help these athletes stay on the mat and stay healthy, Alex A. Rothfeld, M.D., an orthopedic surgeon and fellowship-trained sports medicine specialist at Orlin & Cohen, explains the most common wrestling injuries and how to prevent them from happening.
Common Wrestling Injuries
The most common wrestling injuries in order of frequency are shoulder, head, spine, and knee. College wrestlers have an injury rate three times greater than high school wrestlers. Among all wrestlers, there is a higher risk of injury among those that are older and heavier, with certain injuries tending to align with age groups. Elbow and hand injuries are more common in high school while lacerations and cartilage injuries are more common in college.
Wrestling knee injuries
The most common knee injury suffered by wrestlers is a sprain to the medial collateral ligament (MCL) or lateral collateral ligament (LCL), which together give the knee side-to-side stability.
If a wrestler suffers a direct blow to the outside of the knee that pushes it sideways, they may sustain a collateral ligament injury; most often the MCL. This can cause pain in the sides of the knee, swelling, and the feeling of the knee “giving way.” It is typically treated by applying ice, bracing until it heals, and performing strengthening exercises, but rarely requires surgery.
Learn more about common knee injuries.
Wrestling shoulder injuries
The most common shoulder injury is to the labrum, which helps hold the shoulder joint in place. A superior labrum anterior posterior tear, commonly referred to as a SLAP tear, occurs when the cartilage in the inner portion of the shoulder’s ball-and-socket joint is torn. This will not only limit movement but also cause painful shoulder instability. Minimally invasive surgery is a common way to treat a SLAP tear, but in some cases, physical therapy is effective in treating the injury.
When Injuries Tend to Occur
Most wrestling injuries are suffered early in the season when intensity is higher, and wrestlers are vying for starting positions.
Early-season tournaments carry added risk as they feature multiple matches and wrestlers potentially not yet in top condition. Still, most injuries, about 63%, occur during practice, which makes sense as the most time is spent in practice, but competitions carry a higher rate of injury.
While injuries can happen to either wrestler in a match for any number of reasons, most injuries come in defensive positions, usually during takedowns, due to the high intensity, speed, and force. Thankfully, since most wrestlers are well trained and conditioned, injuries are usually mild and only require a week or so off. Still, 6.3% of all wrestling injuries require surgery.
How to Avoid Injuries in Wrestling
Like with most sports—especially highly physical contact sports—there is no way to absolutely prevent injury. There are, however, proper steps and precautions wrestlers can take to reduce their risk.
Stretch and warm up
No one should hit the mat cold. Again, like any other athlete, wrestlers benefit from correct preparation. High schools and colleges employ coaches and trainers to help ensure the team is in peak condition. They see to it that each athlete is properly prepared for every match with a strict sequence of stretches and movements designed to keep the body loose and ready for contact. Increased overall conditioning and flexibility are essential in reducing injury risk.
Use proper techniques
Wrestling is a whole-body sport so whereas a runner, for example, will not be concerned with wrist preparation and protection, wrestlers know that literally every muscle and joint comes into play in a match. Coaches are essential in ensuring their athletes are ready for action with practice, repeated drills, and constant instruction.
Always have supervision
There are several ways to reduce risk of injury. During practice, it is important to have adequate supervision and to avoid dangerous positions. Practice should be organized with careful and limited live drills early in the season. More practices prior to competition can reduce injury risk so there is a benefit to starting practices earlier in the season. Preseason injury screening is also useful as 39% of all injuries are reaggravation of a prior injury.
Proper preparation of the wrestling facility is also critical to keeping athletes safe. Each wrestling pair should have at least 100 square feet to work in. Mats need to be inspected and, if too worn out, replaced. Older deconditioned mats can cause a condition called prepatellar bursitis, or pain on the front of the knee. Unpadded walls or obstacles also create an injury hazard.
Wear protective gear
Beyond proper training and technique, it is important to always wear required protective gear—even during practice.
Headgear and mouthguards
Headgear should be properly fitted and routinely inspected for damage. All straps should be working properly, and ear pockets should be sized to comfortably fit each individual wrestler.
Mouthguards are easy to forget, but they’re an easy way to reduce the risk of debilitating and expensive dental injuries.
Collegiate and high school wrestling do carry risks, but there are measures like the ones laid out in this blog that can help keep athletes safe and free from serious injury.
If you’re injured on the mat—or have any nagging aches and pains—speak to a top-ranked Orlin & Cohen specialist. Request an appointment today—it could mean a better outcome tomorrow. And it’s easy and convenient to get the care you need with same-day appointments and walk-in, after-hours care.
