5 Minute Read
Reviewed By: Dr. Jason Walters
Each year, millions of people seek treatment for sports injuries in doctor's offices and emergency rooms. The good news is that many of these injuries are preventable. Follow these tips for preventing sports injury to help reduce your risk of ending up sidelined by a strain, or other issue.
1. Warm Up
Warming up before you exercise widens blood vessels, giving your muscles more oxygen. Plus, starting with some light exercise raises the temperature of your muscles to improve flexibility.
How long you’ll need to warm up depends on how intense your workout will be. For most people, five to 10 minutes is enough. A simple way to approach warm-ups is to do your physical activity at a slower pace. If you plan to run, start by walking for a few minutes, or if you’re cycling, start at a slow speed. You can also perform a few low-impact exercises, such as knee lifts and bent-knee push-ups.
2. Cool Down
Cooling down after moderate or intense physical activity allows your heart rate to slow gradually, reducing the risk of light-headedness after exercise or a practice or match. Generally, your cool-down should be twice as long as your warm-up.
Start by reducing the pace of your activity. For example, you can go from running to walking briskly. Finish up by performing a series of stretches for the muscle groups you used during your workout.
3. Vary Your Workouts
Performing the same exercises over and over too frequently can lead to stress injuries. To help prevent sports injuries due to overuse, vary your strength training workouts from day to day. For example, make Monday leg day, Wednesday arm and shoulder day, and Friday back and core day. Mix up your cardiovascular workouts, too, such as alternating running, cycling and swimming.
4. Focus on Form
A lack of proper alignment during exercise can result in injury. When performing reps, go slowly enough to remain mindful of each part of your body and concentrate on maintaining the proper form. If you feel fatigued or experience too much discomfort to stay focused, take a break or cut your set short.
5. Stretch Regularly
Consistent stretching sessions can lead to gains in flexibility and help prevent sports injuries. To stretch successfully:
- Only stretch as far as you can go without causing pain
- Move slowly into and out of the stretch
- Hold each stretch for 10 to 30 seconds
- Continue to breathe while holding your stretch
6. Establish Rest Days
Giving your body time to rest and recover between workouts is essential for preventing sports injuries. A good approach is to alternate between intense and low-to-moderate exercises every other day. If you do suffer an injury, follow your doctor’s treatment and advice about when to return to training.
7. Build Up Your Core
A strong core helps improve your balance and keep you stable during workouts and athletic competitions, reducing your risk for injury. Abdominal exercise should generally be a part of every athlete’s training regimen.
If you’re new to core strengthening exercise, start with crunches and planks. Begin with 10 to 25 crunches per set and hold planks for about 10 to 20 seconds. Then, gradually build up the number of reps and the length of holds as your strength develops.
8. Choose the Right Clothing and Equipment
The right clothing and equipment can make a big difference in safety. To reduce the risk of injury:
- Wear clothing that doesn't restrict your movements
- Remove jewelry and avoid apparel that may get caught on something during exercise
- Invest in a good pair of athletic shoes designed for your sport or activity
- Inspect the tread on your shoes regularly, and replace them when you notice wear
- Use proper protective equipment for your activity (i.e. a helmet for cycling)
- Look for cracks and wear in pads, gloves, helmets and other protective gear, and replace items as needed
9. Be Realistic About Your Goals
Setting personal performance goals is a great way to stay motivated and track your progress. However, unrealistic expectations could lead you to take risks that result in injury. Choose goals that are attainable and set shorter-term goals that encourage you to take things slowly, such as increasing your number of reps by 5% within a month. Remember that you can always adjust your goals as needed.
10. Stray Hydrated
When you exercise, perspiration helps to regulate your body temperature. However, sweating profusely can leave you dehydrated, increasing your risk of injury. Drink plenty of water before, during and after your workouts to replenish fluids.
11. Keep Your Eye on the Heat Index
When exercising outdoors during the summer months, mind the heat index, which is a measurement that combines temperature and humidity to tell you how hot it actually feels outside.
When the heat index is above 91 degrees Fahrenheit, your risk for heat exhaustion and heatstroke increases. Consider taking your workouts indoors on these extremely hot days. If you do need to be outside, time your activity for the morning or evening when possible. Wear sunscreen, drink plenty of fluids, and be on the lookout for heat exhaustion symptoms, such as:
- Cool, moist skin
- Goosebumps
- Dizziness
- Weak, rapid pulse
- Headache
- Muscle cramps
If you experience these symptoms, stop your workout, move to a cool place and drink cool water or a chilled sports drink — sip, don’t gulp.
12. Respond Promptly to Pain
Listen to your body during workouts, practices and athletic competitions. Discomfort during physical activity is normal, but pain is not. If you experience a sharp, sudden pain, discontinue your workout and see your healthcare provider if rest doesn’t resolve the issue.
Also, pay attention to how you feel after workouts. You can expect muscle soreness, but joint or bone pain may indicate that you’re overdoing it.
13. Make Your Doctor Part of the Team
View your healthcare provider as a part of your team — discuss your training goals with them and seek personalized advice on preventing injury. Ask how frequently you should see your doctor for routine checkups as well. Preventative visits can help your provider diagnose a repetitive injury earlier, when it may be easier to treat.