10 Easy Ways to Prevent Sports Injuries | Exercise Right

Sports are fun. Injuries are not. Whether you’re in intense training for a tennis tournament or are a weekend warrior, sports injuries can slow you down and linger for weeks, and sometimes months. Make sure you are taking the necessary steps to keep you in action, because the best ability is availability.

What are Sports Injuries?

Sports injuries are ailments inflicted by either trauma or overuse. Acute traumatic injuries, such as fractures, sprains, and strains, often coincide with high-intensity sports that engage in full contact or high acceleration and deceleration. Overuse injuries, such as muscle pulls or tendonitis, can be the result of increasing frequency, duration, or intensity of your sport/activity without correct technique or preparation.

Sports Injury Risks

Sports injuries can often set you back weeks or months at a time. Some major injuries may even require surgery or other invasive techniques that can lead to a long, arduous recovery. 

How Can I Prevent a Sports Injury (10 Tips)

10. Don’t Play Through the Pain

Listen to your body! If your body is screaming in agony, it is sending a pain signal to your brain to stop doing what you’re doing. Resting and recovering when you are in pain is integral  towards preventing any major injuries. 

9. Alternate Exercising Different Muscle Groups

Alternating the amount of stress each of your muscle groups go through can also help prevent sports injuries, especially overuse injuries. Tired muscles are more vulnerable to injury, and  your muscles need time to repair after intense activity. Therefore, it’s important to not overwork fatigued muscles and allow them time to recover, similar to how you go to sleep at night!

8. Warm Up Properly (Don’t Skip This!)

Your warm-up can be just as important as your exercise! Your warm-up should not only activate your muscles for your sport and activity, but it is also responsible for releasing muscle tightness, lubricating your joints, increasing blood flow, and increasing your heart rate. These steps are crucial in giving your body the tools it needs to elevate sport performance and mitigate injuries. 

7. Eat a Healthy & Balanced Diet

Proper nutrition is an often overlooked factor in helping prevent sports injuries. A well-balanced nutritional profile with copious amounts of fruits & vegetables, and minimal amounts of processed foods & artificial sugars can provide your body with the right amount of vitamins, minerals, and enzymes to fuel your body for your sport. Your body is a temple, feed it accordingly!

6. Stay Hydrated at All Times

Water is your best friend! You lose water when you sweat, so replacing your sweat with adequate hydration is vital to maintaining energy and endurance. Adding electrolytes (without added sugar) can also supplement your hydration routine for peak efficiency.

5. Recognize Injury Early & Talk to a Doctor

If you have any lingering pain or discomfort, it’s best to seek out a doctor or orthopedist that can help diagnose your injury and give you advice on best steps to take. They may recommend seeing a physical therapist or engaging in other modalities that can accelerate your recovery. Don’t guess when it comes to sports injuries, get assessed!

4. Stretch After Workouts to Cooldown

Post-workout stretching is a great technique to help prevent injuries. Whether you prefer yoga or a more concentrated stretching routine, regaining the flexibility and mobility in your muscles and joints after your workout can keep you in the game and off the sidelines.

3. Use Proper Technique When Playing Your Sport

Proper technique is not only the most efficient way to be the best at your sport, but can also assist in keeping you injury-free. Without proper technique, your body can compensate for deficiencies and use “shortcuts” to achieve the desired goal (i.e. scoring a basketball), which can lead to injury.

2. Get a Preseason Physical

Preseason physicals can give you a thorough assessment to where your body stands as you prepare for your sport. Having a professional evaluate your strength, mobility, and overall health will allow you to progress with the best steps to achieving your sport goals. 

1. Always Use the Right Gear For Your Sport 

Don’t settle for cheap gear! Having functional and effective gear can set you up for success and limit any shortcomings that can cause havoc to your focus and concentration, or force your body into undesirable and vulnerable positions. 

Prevent Your Sports Injury Today!

Injuries suck. Never settle for being OK with a sports injury. Follow these 10 easy steps and you’ll be ahead of the game!