Preventing Sports Injuries

Posted on Jul 14, 2022

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.