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5 Incredible Tips for Preventing Sports Injuries
Preventing Sports Injuries – Whether you are a high-school student who loves playing sports, a weekend sports enthusiast, or an experienced professional athlete, there remains a certain degree of risk of injuries every time you hit the ground.
Playing sports is one of the best ways to keep your body healthy; however, you should also focus on figuring out the ways to avoid injuries because they can prevent you from participating in competitions.
Whether you injure your ankle, knee, shoulder, back or head while playing a sport, it will not only prevent you from enjoying the activity that you love the most but will also lead to a lot of pain and discomfort.
Sports injuries like knee injuries, not only lead to tremendous pain but they also reduce your mobility, which affects your athletic performance extensively.
According to Optimum Performance Therapy Clinic, “Approximately 55 percent of sports injuries are knee injuries. Running, football, cycling, and basketball, etc., are the most common sports where patellofemoral syndrome occurs. It’s a knee injury that is caused by the kneecap moving against the leg bone.“
Common sports injuries such as shin splints, hamstring strain, rotator cuff injury, tennis elbow, ankle sprain, hip flexor strain, and concussion, etc., can have a devastating impact not only on your health but also on your career. Therefore, it’s necessary for you to try your level best to prevent them.
However, it’s also true that you won’t be able to avoid injuries every time you enter the field; therefore, whenever you receive an injury make sure that you seek quick medical attention for it. Your failure to get the treatment immediately will end up complicating your situation.
You should see a physical therapist for treating sports injuries because they focus on addressing the primary source of your pain.
Now let’s focus on how to prevent injuries.
Boost Your Energy Level
You must consume proteins, fats, carbohydrates, vitamins, and minerals, etc., in the right proportion to keep your body energetic and healthy all the time. And to achieve this goal, you have to eat a balanced diet that consists of the right amounts of fruits, veggies, milk products, fish, meat, eggs, nuts, and seeds, etc.
Most people live under the impression that fats and carbohydrates are not healthy for their body, which is entirely incorrect. The truth is both fats and carbohydrates are highly essential to boost your energy levels.
Having an energetic body is highly crucial for athletes to improve their athletic performance. Whether you talk about giving your best during a sports competition or sticking to your practice sessions, you must feel energetic to achieve your goal and to prevent injuries.
Work on Your Flexibility
It’s essential for professional athletes and weekend worriers to work on their flexibility if they want to take their athletic performance to the next level and prevent injuries. People with high flexibility are less vulnerable to sports injuries when compared to those with reduced flexibility.
To increase your flexibility, you should include everything from ballistic stretching and dynamic stretching to active stretching and passive stretching in your workout routine. Besides, you should also focus on static stretching and isometric stretching.
Strengthen Your Muscles & Bones
Strong muscles, bones, and joints are also crucial for preventing injuries. So make sure that you include exercises in your fitness plan to strengthen your chest muscles, abdominal muscles, shoulder muscles, back muscles, forearm muscles, quadriceps, calf muscles, and hamstrings, etc.
For example, when it comes to strengthening your abdominal muscles, you can perform exercises such as twisting crunches and leg raises. Similarly, for building lower back muscles, you can perform bridges, lower back rotational stretches, pelvic tilts, and cat stretches.
For strengthening hamstrings, you should perform exercises such as glute bridge, 90-90 hip lift, ball leg curls, dead-lift, single-leg dead-lift, and bench hip thrust, etc.
On the other hand, when it comes to strengthening your joints, you should stick to exercises such as hip thruster, lateral band walk, forearm plank, bird dog, and walking lunge, etc.
For attaining desirable results, it’s necessary that you take the help of a fitness trainer, who has years of experience. If you start doing these exercises at home, even if you perform any of them in the wrong way nobody would be there to guide you.
However, if you perform them under the supervision of a well-trained fitness trainer, they will stop you every time you carry out an exercise incorrectly.
Maintain a Healthy Weight
Maintaining a healthy weight is highly vital for athletes to avoid injuries and enhance their performance. So, if you think that you have become a little overweight, you should start focusing on shedding those extra pounds.
The best exercises for losing weight include mountain climber, burpees, lunges, squats, and double jump, etc., so you can incorporate them in your fitness routine.
Learn the Rules of The Game
You should also focus on learning the rules of the game that you play because they play a vital role in preventing injuries. Athletes who underestimate the significance of abiding by the rules, end up injuring themselves.
Apart from learning the rules of the game, you should also wear safety gear such as helmets, safety pads, mouth guards, protective eye wear, and the right shoes.