Expert Tells 7 Ways To Prevent Sports And Exercise Injury

Exercise and physical activity give people a chance to unwind and connect to themselves leading to the popularity of these activities among people. Sports and exercise boost energy, makes one feel better, and add more years to the lifespan. The health benefits of exercise are numerous, it helps control weight, combats diseases and health conditions, and promotes better sleep thereby contributing to good physical and mental health. Onlymyhealth editorial team spoke to Dr. Shuaib Kausar, Founder and Orthopaedic Surgeon - Total Orthocare, about ways to prevent sports and exercise injuries.

Exercise is good for the body. Whether you’ve been exercising for years or are just starting a fitness program, it is important to stay clear of injuries. It is often possible to miss out on certain details to prevent injuries while engaging in sports and exercise. The most frequent kinds of injuries are sprains, strains, stress fractures, tendon injuries, and dislocations. Injuries to ligaments are known as sprains and strains are injuries to muscles and injuries of bones are called stress fractures.

Ways to prevent sports and exercise injuries

Here is a list of things which one can note down to prevent exercise and sports injuries:

1. Warm-up before sports and exercise

To prevent any types of injuries, whether sports-related or exercise-related the key is to follow the rule and to not overburden our body and muscles. Warm-ups are a must before starting any exercise. People tend to skip the warm-ups before engaging in sports and exercises which often leads to injuries. Warm-ups before exercise get the blood flowing and also warm up the muscles which helps one avoid an injury. Warm-up can also help you to mentally prepare yourself for the workout ahead. One must also remember to cool down after their physical activity as it takes twice the time of warm-up to cool down.

2. Use of equipment the right way 

Wearing appropriate and proper-fitting protective equipment while engaging in their sport is a must. Helmets, mouthpieces, faceguards, and pads for neck, shoulder, elbow, chest, and shin must be in place. The quality of this equipment should also be ensured to avoid an injury.

Also read: Expert Speak: All About Sports Injuries and Its Rehabilitation

3. Be smart about your training

Be realistic about your training and exercise regime. Just because your body could do a specific exercise 5-10 years back, does not mean your body can still exercise at the same speed and energy. Know your body’s limit and be realistic about your training and exercise. The number one reason for injuries could be “Too much, too soon.” So gradually increase your time and the intensity of your exercise to prevent injuries.

4. Listen to the body

Listen to the body when the body craves a break. One can take a rest when the body is tired or really sore for more workouts. Overworking is just as problematic as not training enough. Hence, one must treat their body kindly and plan time offs accordingly. One can plan a day off per week to give the body some time to rest and heal.

5. Start and Increase Gradually

It is advisable to start with a low to moderate exercise routine instead of starting off with a rigorous one. You can start with stretching to improve the ability of muscles to contract and perform. This way one can condition their body to the physical activity they are engaging in. Muscles will thus be strong and flexible to take in more physical activity over a period of time.

Also read: How To Deal With Injuries? Note These Steps To Be Taken When Injured

6. Stay hydrated

One should always stay hydrated while engaging in sports and exercises in order to avoid dehydration, heat exhaustion, and heatstroke.

7. Learning

Along with these tips, one can also learn the right form and technique required in their respective sport to decrease the risk of an injury. Learning the right way to do an exercise or a sport will also enhance one's chances of excelling.

Consult a doctor if the injury is severe and the pain doesn't subside. Pain in the chest after the exercise, a broken bone, a joint out of place, and severe bleeding are signs that one is in immediate need of medical help. With proper technique and medical help, one can always overcome sports and exercise injuries.

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