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7 Tips to Prevent Sports Injuries

The Advanced Physicians Team • March 1, 2022

7 Tips to Prevent Sports Injuries


As sports have gotten faster and more competitive, sports injuries have become quite common. Athlete injuries are frustrating because they sideline you from your beloved activities for weeks, months, or years in case of severe damage. Indeed, injury is a common fear among all competitors as it erodes all the hard work that any sports enthusiast puts in to excel.


Fortunately, you can prevent sports injuries with the tips below.


Get a Preseason Physical

1. Get a Preseason Physical


Existing weaknesses in your body leave you vulnerable to injuries. So, get a physical before the big game or season, where the doctor identifies and addresses any vulnerabilities. Once you get the all-clear, you can confidently proceed to the court or field.


2. Set Achievable Goals


While goals provide purpose and direction, unrealistic targets make you push your body's limits to injury. Whether you want to complete a 10k marathon, lift heavier weights, or swim more laps, it is crucial to set realistic objectives to avoid doing too much too soon. Work towards these goals gradually to reduce the chances of injury.


3. Understand and Observe the Rules of the Sport

Rules make any game more exciting and reduce the risk of accidents. Regulations are especially critical in contact sports like lacrosse, rugby, and ice hockey. Take the time to understand the proper techniques before engaging in your game of choice.



Warm-up and Cool Down

4. Warm-up and Cool Down


Warm muscles are less vulnerable to injuries. So, do some light jogging, walking, or stretching to get your body ready for more extreme activity. Stretching is great because it enhances flexibility and strength over time. Cooldown exercises are just as crucial as they reduce the risk of muscle cramps and stiffness and stabilize your heart rate.


5. Wear Protective Gear

Wearing protective equipment like shin pads, mouthpieces, helmets, and protective pads reduces the risk of injury. The neck, teeth, head, elbows, chest, shoulder, knee, and shins are some vulnerable body areas that require protection.


Invest in the right equipment for the correct sport, and don't substitute gear for the wrong game. Additionally, the equipment should be fitted correctly, and it is best to consult your coaches for safety gear recommendations.


You should also upgrade protective gear and sports equipment regularly. For instance, worn-out running shoes leave you prone to shin splints, stress fractures, and other injuries. Even tennis rackets require periodic re-stringing to avoid straining your forearm.



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Nutrition and Hydration

6. Emphasize Nutrition and Hydration


Lean proteins, fruits, and vegetables are essential elements of an athlete's diet. Observe a well-balanced diet well before the season and not just the day before the game.


Focus on hydration as well as it keeps you alert and strong. When dehydrated, you will likely use incorrect techniques because you are fatigued and lack enough strength. Heat-related illnesses are also common if you play sports in hot and humid areas. As such, drink water before, during, and after exercises.

7. Get Enough Rest

Overused muscles are prone to injury, and it is vital to set seven or more hours every night for sound sleep. Besides, being well-rested makes you more alert in the field and enhances your decision-making skills. Also, pay keen attention to your body and take breaks as needed.



Sports Rehabilitation


No matter how careful an athlete is in the field, injuries are inevitable. However, you don’t have to miss out on your favorite sport because of pain or reduced strength or function.


Our sports rehabilitation experts at Advanced Physicians excel in rehabilitating the body after various surgical interventions, including rotator cuff repairs, lumbar, or knee and hip replacement. You can expect tailored stretching exercises to loosen tight muscles, progressive strength training, and joint mobilization procedures to reduce stiffness.


In Conclusion


Prevention is indeed better than cure when handling sports injuries. At Advanced Physicians, we use the best practices in physical therapy, massage treatments, and chiropractic care to keep athletes pain-free, strong, and flexible. Call us today for customized care.

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