How To Prevent Common Sports Injuries

Are you enrolled in a gym? Part of a sports team? Someone who likes to go for a jog every morning or never misses a workout class? You are probably a health and fitness enthusiast. Congratulations! You are part of the elite, less than 5 percent of individuals, who are living an active lifestyle. Obviously, you are healthier than the majority of the population. You reap the benefits of healthy living but are still susceptible to sports injuries.

Sports injuries are any kind of injury that are incurred during a sports activity or an exercise. It is usually the musculoskeletal system  that are at risk. One in every 25 individuals is injured during exercising. The most common sports injuries are:

  • Ankle Sprain
  • Groin Pull
  • Hamstring strain
  • ACL (anterior cruciate ligament) Tear
  • Tennis elbow or epicondylitis
  • Sciatica
  • Concussion
  • Hip Flexor Strain

Having a sports injury can negatively impact a training routine. Fortunately, it is usually a preventable condition.

Here are some ways to prevent common sports injuries, so you can enjoy your lifestyle to the fullest:

Always Warm Up

You probably know the feeling of turning on the shower only to be unpleasantly surprised by cold, chilly water. The same logic can be applied to when you jump start an activity, whether it is a sport or an exercise, without getting ready by warming up. Warm up exercises are low-key body activities that tells your system that you’re about to do some demanding activity. It increases your blood flow which will deliver more oxygen to the body parts that you are about to use, increase your body temperature to prevent shock, and enhance the efficiency of muscle activities.

Gradual Intensity

When you are doing exercise or any physical activity, make sure to start slowly and gently. Going all rigorous too soon may land you at an urgent care center. Gradually increase the intensity of your fitness routine to ensure that your body is well adjusted to the movements and positions you are doing.

Stretching is Key

Stretching will help your muscle fibers and ligaments wake up and be ready for your strenuous actions. This type of activity will help increase the flexibility of your muscle, therefore making them ready for your exercise. This activity will prevent the risk of getting sore muscles and even ligament dislocation.

Know The Rules

If you happen to be a newbie to sports or exercise, you need to know the rules behind them and the right form. In terms of sports, knowing the rules will prevent you not only from committing a foul mistake but also from getting injured.

For example, in basketball, making the wrong contact with an opposing player can cause you to be given a foul. Incorrect contact could lead to an injury, which is why you would get a foul. Fouls are meant to protect players

For gym-goers, knowing how the equipment works and the right form to do while doing it, makes a huge difference. Accidents can happen in a gym, especially when you are using gym equipment that requires you a partner. Improper techniques could injure your partner.

Time-Off is a Good Thing

Athleticism involves pushing oneself to the limit, but doing so frequently often leads to painful injuries. Pushing the bodies limit to the point of fatigue and extreme tiredness can make you susceptible to getting injured. An overused body can become weaker gradually too. Getting enough rest and sleep is as beneficial as staying active. It is when we are asleep that our body creates and forms new muscle fibers and cells. It is also the time our body recovers from injuries and makes us feel refreshed.

Drink Up

Intense activity makes us sweat. Sweating can actually feel good. It gives the sense of fulfillment that the exercise really works, but it also means our body is slowly losing precious water and electrolytes. Dehydration can cause painful cramping in your muscles. When your body is dehydrated, it makes your system go wild and lose the balance of essential electrolytes like sodium and potassium. Apart from cramping, dehydration can cause dizziness, lethargy, heat stroke, seizure, and in some seriously rare condition, death.

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