Millions of sports-related injuries happen every year in the United States, affecting athletes of all ages. While some injuries are unavoidable, the risk of having an injury may be dramatically reduced — if you know what to do.
Thomas E. Powell, MD, and the team at Powell Orthopedics and Sports Medicine understand the value of exercise and sports participation — and they also know firsthand the risks of injuries when you’re not properly prepared. Here, learn some simple steps you can take to avoid sports injuries this year and for years to come.
When you’re eager to play or practice, it’s very tempting to skip warming up first. But warming up is important for preventing injuries by getting your body “primed” for the rigors of your sport.
A good warmup routine includes at least 10-15 minutes of aerobic activity and stretching to deliver extra blood supply to your muscles. These simple steps can significantly reduce the risk of sprain, strains, and other injuries. Cooling down after exercise is also important to gradually decrease your heart rate and promote optimal muscle recovery.
Every sport has specific skills and postures designed to help you complete more effectively and get the most from your activity. Using improper form or technique subjects your body to excess strains that can lead to injury. Work closely with a trainer or coach to ensure your form and technique are optimized and on point. Take plenty of time to master a new sport and hone your skills before play.
The right technique is important for preventing injury, and so is using the right equipment. That includes your gear, like shoes, helmets, and other protective equipment. In addition to choosing the right equipment for your sport, be sure your gear fits properly and keep it well maintained, swapping out shoes and other gear when it becomes worn.
Different sports place different demands on your body, so it’s important to prepare your body correctly. When it comes to performance and competition, many people think primarily of building strength, but it’s also essential to focus on flexibility, too. Strength provides support for your musculoskeletal system, while flexibility helps prevent overuse injuries, like sprains and strains.
Cross-training is a way to “automatically” build both strength and flexibility by participating in different, complementary activities — specifically, activities that focus on different muscle groups and movements. In addition to supporting better performance, cross-training reduces the risk of repetitive strain injuries that occur from using the same muscles over and over again.
Your muscles depend on plenty of fluids to function the way they need to, and if you’re not drinking enough, you can wind up with cramps, muscle fatigue, and an increased risk of injury. You also need plenty of water to produce sweat that helps your body cool down. In addition to water, sports drinks help replace electrolytes lost through sweat. Always carry a water bottle or sports drink with you when you work out or compete.
One of the best ways to prevent injuries is to pay attention to how your body feels. If you notice an unusual pain or other uncomfortable symptom, stop immediately to assess the situation. Never play through the pain. And when you feel tired, call it quits for the day.
If you do notice any type of discomfort or a change in your ability to perform usual tasks, having a medical evaluation is essential for identifying problems and treating them before they become major issues.
To learn how we can help you stay on top of your game, call 205-606-5232 or request an appointment online with Powell Orthopedics and Sports Medicine in Vestavia Hills, Alabama, today.
