Steps to Take On and Off the Field to Prevent Sports Injuries

While not every injury can be prevented, you can do your part in preventing many of them. Most sports injuries are preventable and are often due to overuse or misuse of muscles or joints. Follow the steps below to keep you and your teammates safe.

Playing:

Be in the appropriate physical condition required of your sport. Not all sports require you to be in peak physical condition, but you should at least be able to keep up with the other players. Cardio health is usually one of the most important factors in any sport. Strengthen the lungs so you can stay on the field longer.

Play by the rules. Always know the rules of the game and abide by them. Rules of conduct are often put into effect to prevent injuries to yourself and to other players. Illegal moves vary from sport to sport, so be aware of what’s allowed in your game of choice.

Don’t play when you’re injured. Many professional athletes play on minor injuries, but they have the advice and care of professionally trained doctors. If you can’t afford an injury specialist, you should never play on an injury. Playing on a minor injury such as a sprain or fracture can lead to permanent tendon damage or broken bones.

Warm up before playing. 5-10 minutes of moderate cardio can help get blood flowing to the extremities of your body, which gets the muscles warmed up and flexible. Some examples of cardio you can do to warm up would be jogging in place, jumping jacks, bicycling, butt kickers, jump lunges, etc.

Wear the appropriate gear. Make sure you have the equipment required of your sport to stay safe. For example if you play baseball, wear a helmet, cleats and batting gloves. If you play football, wear a football helmet, athletic supporter, cleats and pads. No matter your sport, make sure your equipment fits snugly and the way it should. Fasten all straps and tie those shoe laces.

Make sure equipment is in good condition. In addition to having the appropriate equipment, also make sure that it’s in good working order. Check your equipment for defects such as loose screws, broken latches, non-working brakes, cracks, etc. Check everything and be thorough.

Stay hydrated. Water not only helps you keep up your energy but can prevent muscle cramps and keep joints lubricated. Sports drinks are helpful for endurance and long workouts because the sodium helps the body hold onto the water and the carbs provide energy.

Rest after a long game. Letting your body take a break after a long game is very important. Feeling tired is your body’s way of telling you it’s time to rest. Resting will give your muscles time to heal and rebuild so that you get out there and play harder next time.

Training:

Warm up before training. Perform light to moderate cardio to get your heart pumping and blood flowing to your muscles. Just like the cardio you do before playing a game, this can help your body warm up and prevent injury.

Use proper form and controlled movements. While you’re working out, pay attention to your body. If you feel pain, you might be performing the exercise wrong. Try the exercise slowly, in a controlled fashion and without weight to get an idea of how your form should be. When you have a good idea of proper form, then add the weights.

Take it easy on areas that have been injured before. If you have an area of your body that has been injured before, be careful about your form and the weight you put on it while training. Body parts are often weaker after an injury and be more susceptible to breaks and tears.

Stretch for greater flexibility. To aid in the prevention of strains and sprains, consider stretching exercises or yoga. Flexibility is great in any sport. Stretching is also good to do before and after a game or training session to help warm up or cool down the body. Ballistic stretching is often better performed before or during a game. Static stretches can cause muscle fatigue so they are best performed after a good workout.

Drink protein after a workout. Protein drinks aren’t as terrible as some may lead you to believe. If you can’t find a protein drink you like, drink milk instead. Protein helps rebuild the muscle you’ve broken down during your training session and helps in repair and growth. Whey protein is absorbed quickly by the muscles and is best used right after a workout. Casein protein is absorbed slowly through the day and is best used during the day and before bed.

Get rest after training. You hit the gym, workout and train so that you can be at your best while playing your sport. Exercise such as lifting weights breaks down your muscles and allows them to rebuild and get stronger. The only way for the rebuilding process to happen is by letting the muscles rest. Wait at least 1-2 days before working on the same muscle group.

Health and Nutrition:

Drink enough water and stay hydrated. As mentioned previously, staying hydrated is important. Poor or even mild hydration can lead to tiredness, low energy, reduced alertness and lower cognitive performance. These are definitely not things that you want effecting you during play or at any time of the day.

Eat healthy. Just like water, eating healthy also provides many benefits such as energy. Foods such as chicken and fish are high in protein to help rebuild muscles after a long games and workouts and can help keep you from putting on weight. You should also make sure to meet your daily fruit and vegetable needs for essential vitamins and minerals.

Suffering an Injury

Seek medical attention for serious injuries. If you happen to suffer an injury such as a large open wound, puncture, sprain, dislocation or broken bone, always seek help from a medical professional immediately. Any of these injuries are very serious and need to be taken care of by a doctor to prevent infections or further damage.

Relieving pain from minor injuries. If you are suffering from a muscle soreness due to strain or sprain, first use an ice pack or cold compress on the area for about 20 minutes. This will reduce the swelling and inflammation. Usually 2-3 days after the initial injury you can place heat up to three times per day for about 20 minutes each time.

There are plenty of ways you can prevent sports injuries. It’s all about playing safe, following the rules, listening to your body and staying healthy. Follow the steps above and you’ll be the least likely to be injured on your team.

Alex Juel is an internet marketer working with Andres & Berger, New Jersey Medical Malpractice Attorneys and specializes in SEM.