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TIPS FOR PREVENTING SPORTS-RELATED INJURIES
“ Sports injuries generally occur due to two different reasons; trauma and overuse,” says Dr Andrew Cosgarea, an orthopaedic surgeon and sports medicine expert. Traumatic sports injuries are usually obvious and dramatic, as when a player falls as he clutches his knees.
Overuse injuries are actually more common and often occurs when the body is pushed past its current physical limits or level of conditioning. However, poor techniques and training errors such as inadequate warm ups or running excessive distance usually contribute to overuse injury.
In order to prevent yourself from experiencing a sportsrelated injury, Dr Cosgarea provides the following tips:
1. Set Realistic Goals
While working hard to achieve your goals is important, it is also crucial to set realistic, achievable and sustainable goals. Regardless of what your goals are, be it to achieve a longer / specific distance or lift a certain amount of weight, set an attainable goal before working towards gradual improvement.
2. Plan and Prepare
If you plan to begin a new exercise routine, program or sports, you should meet with your primary care provider first and discuss your options. Take the time to learn proper techniques required for your chosen activity to prevent unnecessary injury. Signing up for a fitness class or engaging a certified personal trainer are some safe and enjoyable ways to start a new activity.
3. Warm Up and Cool Down
It is important to warm up before engaging in a physical activity because research has shown that a heated muscle is less likely to be strained. Light walking or jogging is recommended before and after your exercise as it helps your muscles to cool down slowly. Increasing your flexibility by stretching before and after your workout also helps in preventing injury. However, it is best to stretch once the body is already warm.
4. Take Your Time
Don’ t push yourself too hard too fast. It takes time to get in shape or to pick up a new sport. Gradually increasing training levels will give our body adequate time to adjust to the stresses on our bones, joints and muscles. For example, increasing running mileage gradually and giving yourself enough time to recover between workouts.
5. Listen to Your Body
Adjust your activities if your body is starting to show signs of too much stress.“ While a mild and short-lived muscle ache is generally considered‘ good pain’, pain in your joints is not normal and is a sign that you should cut back,” Dr Cosgarea warns.
Source: https:// www. hopkinsmedicine. org / health / conditions-and-diseases / sports-injuries / 5-tipsfor-preventing-sports-related-injuries