Sports Injuries – 7 Tips to Prevent them
Athletes who play high intensity sports always have the pressure to maintain their speed and show impressive stunts. Injuries often happen while playing in high intensity sports. And then those sports injuries require proper recovery time to get the athlete back to normal.
Fitness is a good practice and playing sports is a great way to exercise regularly. However, the physical exertion involved in sports can wear down joints, ligaments and muscles and can pose a danger. But, there are safety strategies for athletes to control their bodies as well as their precise actions.
Many injuries can occur to the body of athletes at any time between training, practicing, and during tournaments. It is reportedly seen that many emotional and physical injuries take place during practice.
In this blog, we will be discussing top sports injuries and tips to prevent you from landing into painful situations.
Let’s have a look at top sports injuries!
Here are a few top sports injuries
The majority of sports injuries occur due to the high physical demands of athletic competition. The most frequent injuries that occur during sports are those to joints, which are subjected to forces and intense flex.
These injuries are common to professional and amateur athletes.
- Strains and Sprains
- Knee Injuries
- Torn Achilles Tendons
- Shin Splints
- Rotator Cuff Tears
- Back Injuries and Pain
- Tennis and Golf Elbow
7 Tips to Prevent Sports Injuries:
For an athlete, the protection of your body against injury in sports is vital to keep making progress and breaking records. To avoid injury, you must be aware and attentive to detail, as well as having a consultation with sports medicine specialists or taking sessions of expert Physiotherapy Stockport based. Athletes can use below discussed tips to prevent muscles, ligaments joints, bones and joints injuries.
1) Plan out and maintain a fitness routine
Athletes push themselves to the limit of physical strength, however often this intense effort to advancement results in too much effort, speed and stress. Therefore, develop a fitness strategy to help you achieve your goals instead of pushing your body to its limits. Try to achieve sustainable results and don’t put yourself back by sustaining an injury or recovery time.
2) Warmup and stretch before playing any sport
The process of warming up and cooling down is not just an exercise routine. It gradually shifts the body from a neutral condition to the fast and daring stunts performed by athletes. The practice of physiologic heating through isometrics can protect muscles and improve flexibility which can be used in any future exercise. Start your workout by doing light stretching and preparation to strengthen your muscles. The cooling process allows your body to slowly return to a relaxed state and promotes overall wellness and prevents injuries.
3) Don’t exhaust your muscles
Even athletes who test the limits of human strength and agility are not without limits, though it’s hard to acknowledge. Be aware of your pain levels and be aware of the messages your body is trying to communicate to you. The act of ignoring the pain could cause a greater injury than if you stopped playing when you first felt the injury. Be aware of the signs of overuse and strain on joints. Know the difference between a normal feeling of muscle tension and discomfort that could result from injuries.
4) Gradually increase your intensity
A surge in intensity during workouts is the most common cause of an injury in the sport. Do not make huge leaps in the length or acceleration of your workout. The most common rule of thumb to improve is to increase the intensity of your training by 10 percent per week. This allows your joints and muscles to adapt and strengthen instead of causing them to be overwhelmed by new expectations. If you’re an athlete who strives to run further, increase the length of your runs over a few weeks using your 10 percent rule to reach miles.
5) Round out your playing regimen
Cross-training is the key to enhancing the body’s capabilities. Building your strength, flexibility, and endurance regardless of the sport you choose to play can reduce the risk of injuries. Regularly strengthening your muscles during exercises will provide support to joints and ligaments. This can reduce the effects by putting pressure on the muscles surrounding them and empowering the entire body. Stretching and strengthening are both vital to complete workout plans for all sports.
6) Always stay hydrated
Hydration may not appear to be an important factor in the prevention of injuries from sports. However, it is not something that needs to be ignored. Insufficient hydration can hinder athletic performance and athletes who aren’t drinking enough fluids to sustain may lack strength.
Hydration can keep fatigued and stressed at the bare minimum. The continuous loss of sweat can make it difficult for athletes to maintain the right amount of water in their strained systems. Plasma levels decline with the lack of water which is why at a biological level athletes need adequate hydration to perform their physical activities. Before, during and after physical exercise ensure that you drink enough water.
7) Take proper rest
The time to recover reduces the chance of injuries in sports. The ligaments, joints, and muscles require a break from repeated impacts and movements. Regular rest during practices, training as well as competitions is essential. The healing process from injuries that you have suffered might seem like a lot of duration away from sports, but it’s crucial to the future development of your health and fitness. Rest days are different for every person and it is possible to change your routine workouts by doing gentle exercises.
We hope this blog helps you with tips that you can consider to prevent sports injuries. If you are suffering from any sports injury then do consult our Chronic Pain Specialists for an appropriate treatment.
At CT Clinic, we strive to put you on the path to recovery by providing our best COPA Therapy. Our practitioners are trained to utilize top techniques and are skilled to ease your pain and re-energize your life.
For best sports injury treatments, contact us and book an appointment now!