Prevent Sports Injuries with These Tips

When it comes to healthy physical activity, we have lots of options.  Participating in sports is one that not only gives us physical benefits, but also positive social interactions.  Unfortunately, sports can also occasionally bring injuries.  Whether you are a pro, a weekend warrior, or a couch potato with plans to get active, some of the body’s needs are universal.  With proper gear and taking some simple precautions, many injuries can be prevented.

So, what is the best way to stay in the game?  Check out these 10 injury prevention tips from John Hopkins Medicine:

• Plan ahead. Develop a plan that includes cardiovascular exercise, strength training, and flexibility.  See your doctor to determine if you have any health issues that would affect your ability to participate in your chosen activity safely.
• Switch it up. You don’t have to work every muscle, every time.  In fact, it’s best to alternate between various muscle groups.  Now you know where the term “leg day” came from!  Cross-training can be especially important for young athletes whose bodies are still growing and developing.
• Warm-up/Cool down properly. Warming up your muscles helps get the blood flowing so that when you start to really work them, they are ready for action.  Sometimes, it’s as simple as doing your chosen activity at a lower intensity.
• Stay hydrated! Your body needs the fluids to work properly, especially during physical activity.  Lack of adequate fluids can lead to dehydration, heat exhaustion, and heatstroke.
• Stretch it out. Talk to your doctor about what stretches are appropriate for you and when they should be done (before activity, after activity or both).  When done properly, stretching can help improve the muscles’ ability to work.
• Get in gear. Use the correct equipment to protect yourself.   This includes bats, clubs, pads, helmets and all sorts of other equipment.  Wear supportive shoes appropriate to your activity.   Modern sports technology has led to the development of equipment that is designed to help players perform at their best with the lowest risk of injury.  Get the correct gear, and make sure it is the appropriate size for you.
• Do it right. Take the time and effort to learn the correct techniques for your chosen activity.  These have been honed over the years to give you the best results.  That said, not every body is shaped the same.  If you feel you need to make modifications, work with your trainer or doctor to ensure you aren’t setting yourself up for an injury.
• Take your time. Strength training is one time when speed is not your focus.  Pay attention to completing your full range of motion in order to get the most benefit.
• Fuel the body. A healthy, well-balanced diet provides the body with the building blocks of muscles, the energy to make them move and much more.  Just as you wouldn’t expect your car to run on tap water, make sure you are including healthy fuel for your body – fruits, vegetables and lean proteins.
• Don’t forget to rest. When you are tired, often your techniques and attention will falter.  This can lead to injury.  Among young athletes, the most common injuries are overuse injuries.  Giving the body time to recover is essential.  If you have been injured, work with your doctor to know how to balance rest and rehabilitation in order to have the best recovery possible.

As experts in the musculoskeletal system, Chiropractors are excellent resources for any questions or concerns regarding your health and physical activity, including sports injury prevention.  During a spinal check-up, your doctor of Chiropractic can detect imbalances and misalignments that could affect not only your physical activity levels, but also your overall health.  Once identified, they can work with you to correct those issues safely and take steps to prevent reoccurrence.  This can help you continue your activities and stay in the game!

 

Resources:

Johns Hopkins Medicine.  “Preventing Sports Injuries”  https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/preventing-sports-injuries accessed 6/8/2023

Johns Hopkins Medicine.  “10 Tips for Preventing Sports Injuries in Kids and Teens”  https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/10-tips-for-preventing-sports-injuries-in-kids-and-teens accessed 6/8/2023