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Preventing Sports Injuries
Playing sports is a lot of fun, but getting hurt is not. The common causes of sports injuries include:
- Improper or poor training form
- Wearing improper sporting gear
- Being in poor health condition
- proper warm-up or stretching practices before a sporting event or exercise
Common sports injuries include:
- Sprains and strains
- Joint injuries (knee)
- Muscle injuries
- Dislocations
- Fractures
- Ligament tears (ACL, PCL tear)
- Pain along the shin bone
How Can I Prevent Such Injuries?
With proper precautions, sports injuries can be prevented. Some useful tips include:
- Developing a fitness plan that includes cardiovascular exercise, strength training, and flexibility. This will help decrease your chance of injury, by strengthening your core muscles.
- Alternate exercising different muscle groups and exercise every other day.
- Cooldown properly after exercise or sports. It should take 2 times as long as your warm-ups.
Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk of injury. Each stretch should start slowly until you reach a point of muscle tension. Stretching should not be painful. Aim to hold each stretch for up to 20 seconds. - Stay hydrated and drink water, to prevent dehydration, exhaustion and heatstroke.
- Use the right equipment and shoes that provide support and that may correct certain foot problems that can lead to injury.
- Learn the right techniques and form when you play your sport.
- Rest when tired, Avoid exercise one day every week, to recover and rehabilitate from the strain caused by training.
- Always take your time during strength training and go through the full range of motion with each repetition.
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