5 Ways to Reduce Your Risk of Sports Injuries

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Most of the time, practicing sports is great for your health — of course, the exception is when you overdo it and injure yourself. For many people, the worst thing about an injury is not the discomfort, but needing to take a rest from their sport until they’ve recovered. The good news is it’s possible to significantly reduce your risk of injuries by exercising correctly. Here are a few tips to consider.

1. Create a Balanced Routine

Making up for a week of inactivity by pushing your hardest during the weekend is a recipe for injuries. By doing a little every day (or most days of the week), you’ll see much better results to your overall fitness while also keeping your injury risk low. If you want to start training more, increase intensity and duration by no more than 10 percent each week.

2. Warm Up and Cool Down

Start every workout with a short warm-up to prepare your muscles. You can jog in place or round a track, jump on a stationary bike, or do some dynamic stretches.

When you’ve finished your workout, don’t simply stop moving. Slow down your movements to bring your heart rate and breathing back to normal and gently stretch out all the muscles you’ve used.

3. Work with a Coach

Whenever you start a new type of workout, it’s essential to learn the moves correctly, which means receiving guidance from a coach. For instance, an incorrect squat or lunge can damage your knees.

Technique for weightlifting is even more important, as you can easily injure yourself if you use weights that are too heavy and end up swinging your body to compensate.

If working with a personal trainer is out of your budget, join group sessions. The important thing is to learn the proper technique at the start; then, you can continue exercising alone, if you wish.

4. Use the Right Gear

It’s possible to injure much more than just your muscles when practising certain sports. Without proper gear, you could suffer something more serious, such as a fracture. Make sure you have whatever you need to practice your sport safely, whether that’s a helmet, pads, or eye protection. For example, good running shoes are essential to prevent shin splints.

5. Add Diversity to Your Workout

Give certain muscles a break sometimes by doing a workout unrelated to your sport. Known as cross training, this type of workout can help prevent overuse injuries while still maintaining strength and stamina. It could even improve your performance. For instance, runners might consider swimming or cycling one day a week.
Even when you take all the necessary precautions, injuries are an inherent risk involved with sports. Fortunately, you can return to your sport as soon as possible with physiotherapy. For Sherwood Park sports physio, you have Global Physiotherapy. Book an appointment to receive customized treatment for your injury.