Every day, millions of people participate in sports activities. They can be track and field activities, football, swimming, gymnastics etc. Involvement in these athletic activities helps improve physical fitness and coordination. It also teaches us teamwork. Sports keep us fit.
Millions of sports-related injuries are treated each year. However, there are some important injury prevention tips that can help prevent sports injuries.
All sports have a risk of injury. The more contact in a sport, the greater the risk of injury.
Sports injuries generally occur to ligaments, which connect bones together, tendons, which connect muscles to bones and to the muscles. Injuries in which bones get broken are less.
Sprains, which are injuries to ligaments and strains, which are injuries to muscles, are the most frequent sports injuries. When an abnormal stress is placed on tendons, joints, bones and or muscles, it is important to contact the doctor.
To reduce injury:
It is important to wear the right gear. Players should wear appropriate and properly fit protective equipment such as pads on the neck, shoulders, elbows, chest, knees and shins; helmets, mouthpieces, face guards, protective cups, and/or eyewear. The protective gear reduces chances of injury.
Exercise. Warm up exercises before games and during practice strengthens muscles used in play. To increase flexibility, stretching exercises before and after games or practices are very important and helpful.
Use the proper technique. Do not take shortcuts. Always use the proper technique.
Take breaks. Do not overdo it. Rest periods during practice and games can prevent injuries and heat illness.
Play safe. It is very important to play safe. Strict rules against headfirst sliding in baseball and softball, body checking in ice hockey and spearing in football should be enforced.
Stop if there is pain. The activity should be stopped as soon as you feel pain. Do not ignore it, as the pain will only worsen.
Avoid heat injury. Heat injury can be avoided by drinking plenty of fluids before, during and after exercise. Always wear light clothing.
Cool down. Cooling down exercises should be practiced after play as they loosen the body's muscles that have tightened during exercise.
Let injuries heal completely. If there has been an injury, long-term damage can be minimized by allowing the injured area to heal completely before participating in the sport again. Don’t push yourself as all it will do is – make the injury worse.
Don’t rush. It’s important to ease back into a routine if you have been inactive for a long period of time.
Wear good quality shoes. Good quality shoes are important. Choose shoes for your foot type. You are likely to get injured if you don\'t have the right shoes. Avoid running, jumping, skipping on hard surfaces like asphalt and concrete as you can get injured if you fall.
Flexibility should be built into every training programme.
Ice packs. After heavy use of a body part, relax that area by using an ice pack. Remember that ice should never be applied directly to the skin.
Do not get emotionally stressed. The pressure to win can cause emotional stress and you may get distracted and get injured. Judge yourself on effort, sportsmanship and hard work.
It is said that prevention is better than cure. So prevent your sports injuries by taking good care of yourself and exercising. Do not ignore your pain, be alert and rest. It is better to prevent sports injuries, than to act later and repent it. A good athlete is one who takes all measures that minimize the chance of injuries.
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