Ways to Prevent Sports Related Injuries
From ligament strains and stress fractures to head injuries, sport-related injuries can keep you out of the game. While all sports have a risk of injury, there are ways to prevent injuries from occurring.
Gear Up for Safety
Wearing the right gear will help protect you against the risk of an injury. Players should wear protective equipment, such as mouthpieces, pads, helmets, cups and eyewear. For example, correct shoes will help prevent twisting and injury, while helmets will help protect the brain and skull from injury. While protective gear won’t prevent all sports injuries, it’ll give you more protection, especially when playing contact sports. Just be sure that the protective equipment is high quality and fits well.
Abide by the Rules
The rules of sports are designed to keep you safe. Be sure to learn the rules of your sport and play by them. Respect the rules called by umpires, referees and judges. This way, you’ll keep yourself in the safe zone.
Warm Up and Cool Down
Warming up before engaging in a sport will reduce muscle stiffness and increase the contraction and relaxation of muscles. A proper warm up includes five to 10 minutes of jogging, dynamic stretching exercises and technique drills. A proper cool down includes five to 10 minutes of walking or jogging and static stretching exercises. This workout helps the muscles relax and reestablish their normal range of movement. What happens prior to play and after play can minimize the risk of a sports-related injury.
Prevent Overuse Injuries
Overuse injuries can incur from repeated actions in a sport. It can also incur due to training errors, muscle imbalance, poor core stability, lack of muscle strength and faulty technique. The ways to prevent an overuse syndrome include conditioning two to three weeks prior to playing a sport, wearing the proper equipment and practice on using the proper technique. Most of all, listen to your body. If you experience pain and correct the source of pain. Be sure to seek medical attention if needed.
Don’t Overreach Yourself
When you start a new sport, take it slow and steady. Use specific exercises to build up stamina and strengt
h. Over time, your fitness will increase, and you’ll be in better physical shape to play for longer periods of time.
To find out more ways to prevent sports-related injuries, turn to the experts at Southeast Orthopedic Specialists.