Odessa Permian Sports

Preventing Sports Injuries

Exercise is good for the body and with the proper precautions, sports injuries can often be prevented. The quality of protective equipment – padding, helmets, shoes, mouth pieces – have helped to improve the safety in sports.  You can still be susceptible to injury.

Causes of sport injuries may include:

  • improper or poor training practices
  • wearing improper sporting gear
  • being in poor health condition
  • improper warm-up or stretching practices before a sporting event or exercise

   
Common sports injuries include:

  • Sprains and strains
  • Joint injuries (knee)
  • Muscle injuries
  • Dislocations
  • Fractures
  • Achilles tendon injuries
  • Pain along the shin bone

  
How can I prevent a sports injury?

Basic steps to prevent a sports injury:

  • Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility. This will help decrease your chance of injury

  • Alternate exercising different muscle groups and exercise every other day.

  • Cool down properly after exercise or sports. It should take 2 times as long as your warm ups.

  • Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heat stroke.

  • Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk for injury. Each stretch should start slowly until you reach a point of muscle tension. Stretching should not be painful. Aim to hold each stretch for up to 20 seconds.

  • Use the right equipment or gear and wear shoes that provide support and that may correct certain foot problems that can lead to injury.

  • Learn the right techniques to play your sport.

  • Rest when tired, Avoid exercise when you are tired or in pain.

  • Always take your time during strength training and go through the full range of motion with each repetition.

  • If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous activity.

   

Information provided by  john hopkins

 

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Acknowledgements: Johns Hopkins Medicine
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