Whether you are a die-hard sports junkie or just another regular person who has more interest in watching other people do it, sports definitely has more than one thing to offer for everyone.
Just like any types of exercises, the importance of sports in one’s life is invaluable and has many physical and mental health benefits, which helps to maintain the overall fitness of an individual.
Engaging regularly in various sports leads to a well balanced mental and physical growth as it helps not only to manage weight but also controls diabetes, improves blood circulation, controls stress level, develops healthy bones, prevents various chronic diseases, the list goes on and on.
But as we all know, all sports have a risk of injury. Fortunately, for the vast majority of people, the benefits of sports far outweigh the risks.
And as exhilarating and engaging sports could be in bringing people closer together, everyone’s safety should and still be our number one priority.
Hence, today we’ll walk through some important injury prevention tips that you should take into action when participating in sports.
1. Never skip your WARM UP
I cannot over-stress the importance of this statement. It is important to allow your body and muscles to warm up gradually and adjust to the activity that you will be engaging in. Warmup times could vary depending on the activity and the weather, but ultimately, doing a proper warm-up will help you avoid injury.
2. Wear the right gear
This is probably one of the points that people don’t put much attention to. Having the proper equipment, such as footwear is just as important in avoiding sports injuries. This can aid in the prevention of several conditions, such as heel spurs or sprained ankles.
3. Listen to your body
Everyone has different endurance and stamina level. For example, if one person is able to run 10km effortlessly, that doesn’t mean the other person has the same capacity to do the same. You should learn how to listen to the demands of your own body and do not push yourself beyond your limits. Slow down your pace or rest for a while if you need to.
4. Keep yourself hydrated
Drinking enough water before, during and after sports is essential to avoid injuries such as cramps, tendonitis, overheating or fatigue. Loss of water can be rapid during exercise and staying hydrated can help you to recover more quickly.
5. Do Stretching after every game
Stretching exercises after games or practice can increase flexibility, but more important than that, a nice proper stretching helps to prevent the occurrence of injuries, such as sprains, tendinitis, aches, pains, and stiffness. So don’t forget to spend at least 5-10 minutes of stretches after your exercise. For best results, stretching should also be incorporated into a daily fitness plan.
6. Be consistent but take some time off
You should exercise three to four times a week for 30 minutes in order for it to be of some benefit to you as this also prevents injury to muscles and tendons and keeps you supple. But on top of that, you should take some time off to allow your body to recover. Plan to have at least 2 days off per week and at least two months off per year from training from a particular sport. Taking time off is one of the most critical parts of sports injury prevention.
Yes, sports is great, and there’s a lot of ways we can do to prevent injuries from happening, but in the end, it is the basics that must receive the most attention to get that optimal sports experience as well as to optimize recovery.
A healthy diet coupled with a good night’s sleep and simple post-workout cooldown are the foremost keys to ensuring maximal recovery.
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References:
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CCM Health. (2019). Medical Advice for Sports. [online] Available at: https://health.ccm.net/contents/433-medical-advice-for-sports.
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Pain Doctor. (2019). 18 Tips For Sports Injury Prevention (And How To Treat 'Em) - Pain Doctor. [online] Available at: https://paindoctor.com/sports-injury-prevention/.
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HealthyChildren.org. (2019). Sports Injury Prevention Tips. [online] Available at: https://www.healthychildren.org/English/health-issues/injuries-emergencies/sports-injuries/Pages/Sports-Injuries-Treatment.aspx.
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Coach Logic. (2019). How to Maximise Your Recovery Time | Refuel Recover Repeat |. [online] Available at: https://www.coach-logic.com/blog/refuel-recover-repeat-maximise-recovery-time/.
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