Playing sports is a lot of fun. Getting hurt is definitely not. Fortunately, sports injuries can, in many cases, be prevented.

Common sports injuries

The most common sports injuries are sprains and strains. These include:

    • Ankle sprains due to the relatively weak ligaments on the outside of the ankle
    • Hamstring strains when the three muscles in the back of the thigh are over-stretched by movements during hurdling, running and water skiing
    • Knee and knee-cap injuries such as anterior cruciate ligament (ACL) tears and patellofemoral syndrome, which results from the repetitive movement of the kneecap against the thigh bone.
    • Shin splints, that is pain down the shin bone in the front of the leg brought on by running on paved roads
    • Tennis elbow (epicondylitis) as a result of the repetitive use of the elbow when playing golf or tennis, causing tiny tendon tears
    • Groin injuries as a result of strain on the inner thigh muscles when pushing off in a side-to-side motion as associated with hockey, soccer, football and baseball moves.

Although it is impossible to prevent all sport injuries, preventative steps can help decrease the likelihood of injuries.

Exercise regularly

Regular exercise can help prevent many injuries by strengthening your core muscles and ligaments while also keeping them supple and flexible.

Warm up

Many injuries occur because athletes do not warm up before starting to play their sport. A sufficient warm-up session should last at least five to ten minutes and should include gently stretching and exercising the muscles to prepare them for the strenuous activity to follow. Start slowly, a light walk or jog will do, and build up gradually to a more brisk pace. Include some gentle stretches to lengthen muscles and tendons.

Cool down

Spend at least five to ten minutes after working out or playing a strenuous game to cool down and help your heart rate to return to a normal pace. A cool-down will also help your body to get rid of the muscles’ waste products and replace these with oxygen and nutrients. This will, in turn, help prevent stiff and sore muscles developing. Also do some gentle stretching exercises.

Know and use the correct techniques

Different sports involve different techniques. Know and use these techniques to help reduce the risk of sport-related injury to muscles, tendons and bones.

Wear protective gear

Protective gear varies from sport to sport and helps reduce injuries. Wearing the correct shoes is also very important and can help prevent foot and ankle injuries.

Know the rules of the game

When players know the rules of the game and what to expect from and are courteous towards each other, fewer injuries happen. Just knowing where you are supposed to be on the field can, for example, help prevent collision injuries.

Give your body a rest

Overuse injuries are common and preventable. Your body needs to rest and recuperate after strenuous bouts of exercise. Be sensible and be aware that exercising too intensely or too frequently can cause injuries. Delayed onset muscle soreness (DOMS) caused by inflammation can, for example, leave you with overall muscle aches and pains and will necessitate a period of rest to heal properly However, you don’t have to be totally sedentary on your ‘off’ days; you can engage in other milder types of activities such as walking, stretching or flexibility training.

Don’t exercise when you are sick

Don’t exercise when you:

    • Have a fever or the flu
    • Are coughing or your chest is congested
    • Are vomiting, or have an upset stomach or stomach cramps
    • Are totally exhausted and sleep deprived
    • Are injured.

Remain hydrated

Keep your body hydrated by drinking lots of water and other fluids. Dehydration can significantly reduce mental and physical fitness and promote injuries.

 

Sources

 

Five ways to avoid sports injuries. 2015. Retrieved from: http://kidshealth.org/en/kids/sport-safety.html
Hoffman, M. The seven most common sports injuries. Retrieved from: http://www.webmd.com/men/features/seven-most-common-sports-injuries#1
How can I avoid a sports injury? Retrieved from: http://www.nsmi.org.uk/articles/avoid-sports-injury.html
Mercola, J. 2016. What happens to your body when you stop exercising? Retrieved from: http://fitness.mercola.com/sites/fitness/archive/2016/11/04/what-happens-when-you-stop-exercising.aspx