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:
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Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility. This will help decrease your chance of injury
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Alternate exercising different muscle groups and exercise every other day.
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Cool down properly after exercise or sports. It should take 2 times as long as your warm ups.
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Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heat stroke.
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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.
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Use the right equipment or gear and wear shoes that provide support and that may correct certain foot problems that can lead to injury.
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Learn the right techniques to play your sport.
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Rest when tired, Avoid exercise when you are tired or in pain.
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Always take your time during strength training and go through the full range of motion with each repetition.
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If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous activity.
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