Don't let a sports injury sideline you from your favorite activities. Use these five injury prevention strategies to stay in shape without getting hurt.
Sports Injury Prevention: 5 Tips for Athletes of All Stripes
A sports injury can seriously dampen your enthusiasm for exercising or pursuing your goals of becoming a college or professional athlete. Some injuries, such as fractures and sprains, can be difficult to avoid completely, especially in intense contact sports. But you can head off other injuries with some smart injury prevention strategies.
Many common sports injuries – including tennis elbow, golfer's elbow, runner's knee and shin splints – are related to overuse. These injuries develop over time due to repeated stress or strain on a bone, joint or muscle. These five tips can help you avoid overuse injuries so you can stay in the game.
1. Stretch.
Weak, stiff muscles can easily get injured. Stretching improves muscle strength and flexibility and helps correct muscle imbalances that can contribute to overuse injuries. Regular, daily stretching appears to have the greatest impact on reducing your risk of injury. Always warm up for five to 10 minutes before stretching because stretching cold muscles could harm them. Stretching after exercise is also helpful.
2. Exercise Your Other Muscles.
Overuse injuries can develop when a stronger muscle overcompensates for weaker muscles. Every injury prevention program should include strength training to tone weak muscles you may not think about during your activity of choice. For example, core exercises, squats and lunges can help prevent knee injuries by strengthening the muscles that support the knees.
3. Don't Overdo It.
It's easy to get enthusiastic about a sport and go too hard, too fast – especially if you're new to a sport or activity. But that's a formula for injuring yourself. Start with short exercise sessions and gradually increase your mileage or time. To prevent running injuries, for example, increase distance no more than 10% a week. In addition, make sure your exercise plan includes rest days to allow your muscles to recover.
4. Wear the Right, Properly Fitting Shoes.
The wrong shoes can throw your body out of alignment, and they may not provide your body with the support you need to absorb impact, leading to injury. Choose the right shoes for your activity and visit a specialized shoe store if needed to ensure the right fit.
Also, replace your shoes as needed, depending on your sport. You'll know they need replacing if you feel pain while exercising, but other signs it's time for an upgrade include worn rubber on the heel, creasing in the midsole (the part of the shoe under your arch) and too much flexibility in the back of the shoe that surrounds your heel.
5. Make Sure Your Equipment Fits Well.
Just like your shoes, your equipment should fit you properly to avoid over-stressing muscles and joints. Taking your bicycle to a specialized shop to adjust the seat and handlebars can go a long way toward preventing injuries while cycling. For other sports, such as tennis and golf, the right equipment helps you maintain proper form, which can also minimize injury.
Finally, wear protective equipment if necessary. Helmets and mouth guards may not ward off overuse injuries, but they offer protection from head injuries, which can be serious.