Training, vigorous activity and competitive sporting events all increase susceptibility to sustaining physical damage. From muscle stress and tears, to joint stiffness and fractures, strained and repetitive movement or poor preparation can leave you out of action for some time. Learning how to prevent sports injuries with a few simple steps can minimize dysfunction and damage.
- Warm-Up Correctly
For any type of physical activity, whether an informal game or regular training, warming up correctly is your best defense against an injury. The body consists of the musculoskeletal system that includes the muscles, ligaments, tendons, joints and nerves. Each of these components must work in sync to deliver stability, stamina and movement. Without the proper warming up, insufficient circulation flows through the musculoskeletal system and the body is not ready to engage in the activity. There is increased risk of suffering an injury to the soft tissues, joints or nerves.
A simple warm up will take 5 to 10 minutes of your time. It should begin with a slow stretch to create muscular flexibility, followed by jumping or running on one spot to raise your heart rate. Increasing your pulse delivers circulation and higher levels of oxygen and nutrients to the cells. Providing the system with energy and blood flow for a warm-up, best protects the tissues and joints for prolonged and intensive action.
- Learn the Proper Sports Methods
To prevent debilitating damage, understand how to perform the correct movements and techniques. The improper form can leave specific muscular and skeletal components increasingly susceptible to injuries. When lifting weights, maintaining posture can prevent severe back strain while the proper style of jumps will protect against unnecessary muscle weakness and unstable ankles. Keeping your body strong and aligned without attempting to take short-cuts or pushing your body further than what it is prepared to go, provide the best forms of injury protection.
- Balanced Diet and Hydration
The body cannot perform without the correct sustenance and hydration. If the cells and tissues lack sufficient energy, it is unable to work and becomes strained. Keeping the muscles, nerves and joints properly hydrated with water and electrolytes, minimizes the experience of soft tissue cramps and strained movement. A balanced diet and supportive foods, strengthen the body and encourage healthier, stronger development for all types of sporting activities.
- Wear Supportive Gear
Modern sportswear and sneakers offer built-in supports and technology to keep the body dry and comfortable. Depending on the nature of training or type of sport, invest in supportive gear. Shoes without the proper grip, risk slips and falls leading to injuries. Poor fit can hinder performance. Invest in quality gear to enhance and not limit your movement.
Training for a sporting event and keeping your fitness up through exercise are imperative, but without rest, damages can quickly occur. Understanding how to prevent sports injuries can protect against many physical restrictions. The most common injury is repetitive stress. Repeated movements without providing the limbs a break, increases micro muscle tears, inflammation and swelling. Stress or repetitive injuries take time to heal and are best avoided with sufficient rest and relaxation.