Both playing sports and training come with injury risks. Whether it is a contact sport or a standard training session, the chances of hurting yourself are a constant and present danger.
However, there are steps you can take to reduce your risk of getting injured. Nobody wants to be sidelined from training and sporting activity for long, as both are a great way of reaching and staying in peak physical condition.
With this in mind, here are five helpful tips to prevent injury while training and performing.
Warm Up
A warm-up session should be taken as seriously as the training and exercise itself. A proper warm-up helps to prepare the muscles for the challenges ahead by activating and stretching the muscle fibers and tissue. This action also increases blood flow and the oxygen supply to the muscles.
A thorough warm-up should include dynamic stretches, light jogging, or other low-intensity exercises. These will get the blood flowing and loosen any tight muscles that can be a potential injury risk.
Warming up can also reduce the risk of straining and pulling your muscles or sustaining other joint and muscle injuries, and you only need to dedicate five to ten minutes to it.
Proper Equipment
Using proper equipment for the sports or training challenges ahead may sound like a no-brainer, but inadequate equipment can only increase the chances of injury.
Wearing the right shoes, pads, helmets, or other protective gear can help prevent injuries such as sprains, strains, or concussions. Your equipment should be in good condition and fit properly to maximize its effectiveness in keeping you safe during sports and training.
Ill-fitting shoes can lead to cuts and blisters on the feet. Athletic shoes need to fit perfectly without squashing the feet or toes or pressing against the ankle bone too much.
Body Signals
Our bodies give us signals every day, and whether hunger, thirst, or tiredness is the issue, we rarely ignore these signals. The same should apply during sports and training.
Pushing yourself too hard or ignoring pain and discomfort can lead to serious injuries. If you experience any unusual pain, it’s important to stop what you’re doing and rest. Continuing through the pain barrier can exacerbate injuries and prolong your recovery time.
Resting is the best remedy for tired muscles and joints. Sports days often mean pushing yourself harder, so it is especially important to pay attention to your increased risk of injury. If you play team sports and begin to experience pain, let someone take your place on the field or court.
Cross Training
Cross-training is an excellent way to prevent injuries during sports and training. By incorporating variety into your routine, you can avoid overuse injuries and keep your body balanced and strong. This mix of activities also helps keep things interesting.
Additionally, incorporate rest days into your training schedule to allow your muscles and joints time to recover. Overtraining can lead to fatigue, resulting in an increased chance of getting injured.
Training Technique
Whether your training session includes lifting, sprinting, cycling, rowing, or swimming, technique is vital. Proper technique ensures you gain the most benefit from each activity and are less likely to get injured.
Consider working with a professional trainer or coach to ensure correct form and avoid potential injury risks.
