How to Prevent a Sports Injury


Sports are a lot of fun. However, thousands of people have to go to the emergency room each year due to an injury that they get while they are playing a sport. The good news is that you can take the proper steps to prevent a sports injury.

Consult With a Physician

You should not play any sport without checking with your doctor first. Your physician will do an exam that will help them determine whether you are healthy enough to participate in sports. They may also suggest that you make modifications in order to keep yourself safe while you are exercising.

Stay Hydrated

Many injuries occur because of dehydration. When you are dehydrated, your muscles cannot work properly. Dehydration can also lead to heat exhaustion and heat stroke. That is why you should make sure that you are drinking enough water before, during and after playing a sport. If you are working out for less than 1.5 hours, then water will likely be enough to hydrate you. However, if you are working out for a longer period of time, then you will likely need to replenish your electrolytes with a sports beverage.

Use the Proper Technique

Many injuries occur as a result of poor form. You will need to make sure that you are doing every exercise correctly. Talk to your coach if you are having trouble doing the moves correctly. You can also consult with an athletic trainer.

Rest When You are Tired

Many people have been taught that resting is counterproductive if you want to become better at their sport. They have also been taught that if they have pain, then they will need to push through it. However, it is important to rest when you are tired. Fatigue is your body’s way of telling you that you do not need to push yourself anymore. You should also avoid exercising when you are extremely tired. Furthermore, you should make sure that you get plenty of sleep.

Warm Up

The purpose of a warm-up is to get your muscles ready to work out. If your muscles are cold when you start working out, then you are much more likely to get injured. A good workout will eliminate the stiffness in your joints. You should have an active warm-up that lasts for 5 to 10 minutes. Your warm-up should consist of light cardio exercises. You will also need to include stretching in your routine. Stretching makes it easier for your muscles to perform and contract. It will also release muscle tension. You should hold each stretch for a minimum of 20 seconds. Stretching should never be painful. If you have any pain while stretching, then this could be a sign of an injury.

Cool Down

A cool down is just as important as a warm-up. You should gradually take down the intensity of the workout. You should also stretch. You will need to spend 5 to 10 minutes cooling down. A cool down helps your breathing and heart rate gradually return to normal. It also helps remove any lactic acid that you have built up in your muscles.

Know When to Quit

Many injuries occur because people do not recognize when it is time for them to quit. You may experience some discomfort while you are playing a sport. This is especially true if you have just started playing it. However, exercise should never be painful. If you have pain, then it is time for you to stop. You should seek medical attention if the pain gets worse or does not improve. If you have shortness of breath, chest pain or dizziness, then you will need to get medical attention right away.


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