Have you ever had an injury that prevented you from playing sports? If so, you probably already know how long recovery can take. Sports injuries can affect not only professional athletes, but also anyone who exercises. The good news is that there are certain steps you can take to avoid injury.
This article explains what you can do to reduce your chances of getting injured.
STAY INJURY FREE
Staying active is fun, but if you play a sport or engage in physical activity, there's a chance you'll injure yourself at some point. Here are some ways you can prevent injuries.
Warm up to avoid injury
Warming up before starting to exercise prepares the body, not only physically but also mentally. You may think you don't have time to warm up before exercising, but warming up has several benefits, such as:
- increased blood flow and oxygen to the muscles
- increased flexibility (if you stretch)
- increased relaxation and concentration
Your warm-up should include different types of exercise, such as jogging, light stretching, and some resistance exercises. It is very important to stretch the muscles that you are going to use during the exercise. The duration of the warm-up and its intensity will depend on the level of exercise you are going to do. In general, it should last at least 15 minutes, long enough to work up a sweat but not feel tired.
Stretches to avoid injuries
Stretching before and after exercise can improve your flexibility and prevent injury. Many of the most common sports injuries are due, in part, to a lack of flexibility. Gently and slowly stretch your muscles to the point of tension and hold them stretched for at least 30 seconds. You should feel a stretching sensation rather than pain. When you keep your muscles stretched make sure you don't bounce: you should try to stay as still as possible.
Stretching will especially benefit the muscles of:
- calves
- the thighs (quadriceps)
- the posterior thighs (hamstrings)
- the back
Wear the right gear
There are hundreds of different shoe models on the market and knowing which ones to buy can be overwhelming. The best shoes are those that adapt to the shape of your feet. If you're not sure if you're wearing the right shoes for you, it's a good idea to take them to a specialist sports store and ask for advice. Some stores have experienced advisers who can watch as you run and recommend the right shoes for you. If possible, bring an old pair of sneakers with you so the consultant can analyze how they've worn.
If your preferred activity means you're more likely to be injured, either by falling off your bike or hitting your head on a ball, you'll need to wear protective gear. There is a huge variety of products on the market to protect almost any part of your body: from helmets and mouth guards to mouth guards and shin guards. But it's not enough just to wear the protection: you have to make sure it fits properly and be careful not to take extra risks.
correct technique
There's no point in putting in the effort to exercise if you have poor technique, as this is an almost foolproof way to end up injured. Try to learn the correct skills when you start a new sport so that you incorporate the correct practice.
If you're a member of a gym, you can talk to a member of staff to show you how to use the equipment safely and effectively. This is especially important if you use weights.
know your limits
When you exercise it is important that you listen to your body and know when to stop. If you haven't exercised in a while, start slowly and gradually increase how much you do. This will help prevent a muscle pull or strain.
Cool down after sport
Recovery is an essential part of any training program and is important to help maximize performance and reduce the risk of injury.
After exercising, try to cool down for five to 15 minutes. This involves gentle activity, such as walking, and stretching the muscles you've used while exercising. Some people believe that stretching after exercise reduces muscle soreness the next day, but there is little evidence to support this theory. However, stretching improves and maintains flexibility, which can help prevent injury.
Keep hydrated
When you exercise you can lose a lot of fluid, especially if you are exercising in a hot environment. Making sure you replenish the fluids you've lost during exercise is an essential part of recovery.
Correct nutrition for exercise
Eating the right foods after a workout will help you recover, replenish energy, and provide protein to help rebuild and repair any damaged muscle tissue.
If you don't eat enough carbohydrates, your body will get energy from fat and protein when you exercise and you will feel fatigued and this can lead to injury.
ice baths
Although it may seem strange, you may have heard of athletes sitting in ice baths after finishing a workout or event. This is known as cold water immersion, and although it is supposed to help promote recovery after exercise, there is not much evidence to support this theory.
Massages to avoid injuries
Regular massages after exercise may sound very appealing, and the good news is that they are believed to aid recovery by increasing the flow of blood and oxygen to your body and also the mobility of your muscles. Sports massage therapists can identify any areas that need attention.