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Preventing Sports Injuries | Advice for Staying Unharmed with Equipment and Right Habits
The regular workout of a sport provides several benefits to a person’s life, such as socializing, learning to work as a team, improving mood, sleep quality, and for many of us most importantly – weight loss. Sports activities also lead to the prevention of developing serious illnesses such as diabetes, obesity, heart problems, high blood pressure, and osteoporosis.
However, due to various reasons like excessive frequency, and intensity of exercise, the practitioners may also suffer from the unpleasant and unwanted injuries. No method indeed guarantees that the person is free from potential injuries such as disruptions, sprains, ruptures, and self-harm but some precautions can be taken to reduce this risk.
In the following lines we will give you ten essential tips on how you can stay unharmed with right habits and proper equipment. Remember that it’s always better to be safe than sorry and that your health is the most important thing there is.
Use Proper Equipment
Protect yourself as much as you can while practicing your sport. Before even starting with practice it’s essential to consult with professionals on whether you need some protection or not depending on the activity. If you do an activity that involves sudden movements you will need to have an ankle support brace or a set of proper knee pads for example.
But of course, as I said the equipment that you will need solely depends on the sport of your choice. Additionally, you can use helmets, elbow pads, locks, slip guards, mouth and nasal guards and other protective equipment.
It only takes about half a minute to put them on but will reduce the chances of you getting hurt and possibly end your sport carrier forever be it professional or not as no sportsman ever got spared from this danger.
Consult Your Doctor
Before you start to do some heavy lifting or any other type of physical activity regularly, make an appointment with your trusted doctor. The opportunity will be for you to discover how your physical conditioning is, to determine if the sport is right for you and at what frequency and intensity you should practice.
Besides, during the consultation or through the requested tests, your doctor can determine if you are no longer suffering from any physical problem and provide the appropriate treatment.
Although the health complication may seem nonexistent, you can aggravate them during the games and workouts and suffer from more serious sports injuries in the future. This is exactly how dozens of legendary sportsmen failed to detect a knee injury on time and prevent future complications that eventually ruined their carriers.
Remember that even after getting medical approval to practice your sport, you should regularly visit your doctor’s office to make sure everything is going well with your health. Needless to say, if you get injured during the workout of the sport, don’t delay seeking the help of your doctor. Your doctor. Not Google. Google isn’t a doctor.
The night before exercising or match, make sure you sleep at least 8 hours straight to wake up well-rested and willing to practice the sport. That’s because exhaustion is the major risk factor for the rise of injuries in sports.
The lack of sleep can take away focus and concentration, which in addition to damaging your body may also make you less aware of the time to protect yourself from encounters and accidents, and less careful about the technique.
Never Skip Warming up
Never arrive for a tennis lesson or weekend football practice and not a warm-up. This is one of the best tactics for avoiding sports injuries since the heat caused by warming up leaves the body’s connective tissue more flexible, which improves the way the movements are performed.
However, you should not do exhaustive exercises while warming up, because getting too tired puts you at high risk of harming yourself, as we have already mentioned above. So choose light and low-impact activities like walking or cycling, or do something similar to the sport you are going to practice, but with a lighter intensity.
Don’t miss out on stretching your body! Go slowly that start exceeding the resistance, and increasing each part for 10 to 12 seconds. Similarly, when you finish training perform the same effects to cool your body.
Work on Coordination
Having good coordination is another point that helps avoid sports injuries, given the fact that the lack of it is another risk factor for the appearance of such problems.
Therefore, engage in activities that improve coordination such as tennis, functional training, bodybuilding, body combat, and jiu-jitsu.
Keep Your Mind Relaxed
An important match can make the athlete nervous and tense, making the body stiff eventually. However, you must strive to stay relaxed and push the stiffness away, as it may also be responsible for increasing the risk of injury in the sport.
When the tension begins in the mind, a good tactic is to relax by removing the thoughts that cause nervousness in the mind and focus on the good things that generate calm.
Also, breathing deeply, massaging and lying on the floor can help you relax.
Don’t let adrenaline in the game make you forget to drink water regularly during the fight or training, as hydration helps prevent cramps and muscle damage. And don’t wait until you feel thirsty to add water to your body, because when this signal appears, the clue is that your body is already dehydrated.
Always keep a bottle nearby so you don’t forget to drink water irregularly and take short breaks to take in the liquid.
Pay Attention to the Venue
When you get to the place where the sport is to be practiced, be aware of the structure of the environment. For example, playing football on a wet field or playing volleyball on a slippery court leaves the athlete at risk of falling.
If you find that conditions are not appropriate, talk to your organizers or coach and resolve the issue before the start of the game or training. Thus, you will avoid sports injuries, your teammates and opponents.
Obey Your Body
If you are in pain before the game or realize that you have injured a part of your body, do not play the victim as this can make the problem even worse. Talk to the trainer and your trusted physician or your team leader and treat the complication. When you are healed and recovered, you can go back to active and give 100% of your performance in the sport.
The same rule applies to exercise. The outbreak of pain and discomfort can be a symptom that you require too much from your body. When this happens, reduce the intensity and duration, make a medical evaluation and reduce the chances of suffering from fatigue.
Either way, have the wisdom in dealing with your body. Even if you are not a professional practitioner, as you will need it for daily tasks. Do not exceed the boundaries, respect the limits they present and maintain your body so you can enjoy it effectively.
Work on Other Areas of Your Body
If you are practicing a sport that works with a specific area of the body, you should also invest in an exercise that uses other regions when on vacation or at leisure, so you avoid the risk of sports injuries due to overuse of a particular region.
Besides having an upper part of the body more built then the lower one makes you look funny to say at least and no one wants to laugh for the hard effort they put in something. Therefore don’t skip the notorious “leg day” and level up yourself equally.
Prevention is the key to success. It doesn’t matter if you are a professional or amateur practitioner, all it matters is that you listen to the body signals if you feel pain and protect yourself with the right technique and proper equipment.
Stay well-rested and hydrated at all times before attempting to put your body at hard tasks and always listen to your trainer or doctor.
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