Whether you play soccer or basketball, football or hockey, you will understand
how problematic it is when you face sports injuries. If you have been
playing for a long time, you should have your own strategies for avoiding
injury. But if you are new to sport it helps to take a little advice on
how to prevent problems occurring. Here are eight tips for avoiding sports
injuries and staying fit and healthy on the field.
- Get in shape before you start to play. Playing a new sport can be tough
on your body. You need to condition your muscles and build up your strength
so you can participate and enjoy the experience. You are also less likely
to get injured when you are in decent physical shape.
- Warm up before sport or training. Slowly raise your heart rate with a gentle
jog or walk, and then stretch your muscles. This enhances the blood flow
around the body and increases the flexibility of your muscles.
- Choose the right shoes for sport. There is a large variety of training
shoes on the market and they are all designed for different purposes.
Make sure yours fit the needs of the sport, and also that they fit well
and offer good support to your foot and ankle.
- If you need to, wear safety gear like a helmet or a mouth guard. These
items reduce injury risk and are required in certain activities.
- Learn the rules of the game and how to play so you use the correct techniques
and form – this reduces injuries and also improves your skill level.
- Don’t do the same thing every day. Have rest days in-between play
or training sessions, or cross train so you vary the activity and the
muscles you are using. For example, you could take a yoga session one
day a week, and go for a hike at the weekend. Over-training is one way
to risk injury.
- If you are feeling pain, don’t train or play. If you are ill or overly
tired, take a break. Listen to your body and respect its limits.
- Have any injury or pain checked out by a professional.
What Happens If I Get Injured?
If you cannot put weight on the limb or joint, if the injury causes severe
pain or swelling, or if the joint is unstable, see a doctor. If the injury
is less severe you can treat it at home using the RICE method –
rest, ice, compression, and elevation – but you should still have
it checked out to be on the safe side.