Last updated on December 10th, 2022
For a healthy life, it is essential to incorporate some physical activity into your daily routine. However, when people exercise regularly or play a physical sport, there is always a risk of exercise and sports injuries. Therefore, preventing sports injuries becomes more important.
Because whether you are exercising to lose weight or training to play a sport professionally, injuries are unavoidable.
Moreover, sports-related injuries can be quite devastating for athletes. Not only are they unable to complete, but they also can’t even train properly. It harms their career and mental health as well. Moreover, injuries can demotivate people who are exercising.
If you are getting injured, you are probably doing something wrong. And you need to see what changes you can make for a safer workout.
Therefore, here are eight effective tips that will help you exercise and save you from injuries.
1. Consult the professionals
When you are changing your workout routine or starting to train in a new sport, you mustn’t go at it alone. You should consult some professionals and figure out what the best approach is for you.
First of all, you need to consult your primary physician. Your doctor will tell you whether the exercise or sport you are about to start is good for you or not.
Moreover, if you have any underlying conditions, they can tell you how to take care of them when you are training. For instance, if your back isn’t too strong, your doctor might suggest bodyweight exercises to strengthen your back muscles before moving to lift the weight.
Secondly, if you are starting a new exercise regime, you should consult a physical trainer. Also, if you are starting a sport, you need to find a good coach.
These people have experience in training and exercising, and their guidance can help in preventing sports injuries.
2. Warm up and stretch
If you get into some intense physical activity without warming up, you are much more likely to get an injury. When we aren’t physically exerting ourselves, our muscles tend to be tight and stiff (study).
Moreover, our body is cold, and blood flow is not optimized for physical activity. That’s why you have felt that when you go for a run, you feel tight and heavy for the first few minutes.
Therefore, you must do some light movements to warm up and stretch your muscles. It helps to increase flexibility and mobility before you start training. This can help you avoid overstretching your muscles or overextending any ligaments as well.
And you would know how warming up prevents injury!
There are different kinds of stretching exercises and warm-up routines suitable for different kinds of training, so make sure to consult your trainer for the ideal warm-up exercises.
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3. Formulate a healthy diet plan
When you are exercising or playing a physically demanding sport, you need to make sure that your body is also getting the required amount of nutrients and minerals to keep up. It is important to formulate a healthy and fulfilling diet plan according to your specific needs.
Now, whether you are trying to gain mass or lose fat, there are tons of generic diet plans available on the web. However, you should know that everyone is different.
Consulting a nutritionist is the best possible way to ensure that you are getting all the nutrition that you need. A nutritionist can help you design a custom diet plan that is best suited to your body type, food preferences, and training requirements.
If you are training in a sport and want to be a professional athlete, you need to be very careful about the protein & supplements you take for your nutrition.
Sometimes, supplements can have restricted substances like EPO or testosterone boosters in them. These substances are like steroids, and where they may make you more energetic, they can also ruin your career if you get caught or tested for steroids.
4. Don’t forget about recovery
When you are training or exercising, you need to give yourself enough time to recover. Especially when you start a new routine or sport and are excited.
When we work out, micro-tears can develop in our muscles. And as their tears are healed, more proteins are filled in these micro-tears, and the muscles can grow.
However, it would be best if you gave your muscles time to rest so that they can recover. I understand that taking time off for recovery can be a little boring. Therefore, you should cross-train so that different parts of your body are exerted every day.
Moreover, to make recovery more fun, how about you get a hoverboard? Several budget hoverboards are available in the market that you can ride around while you are in recovery.
Methods of recovery (Preventing Sports Injuries)
These days, professional athletes use various recovery methods. However, massage therapy and cryotherapy are quite popular. Though massage therapy is quite self-explanatory, in cryotherapy, athletes take shock baths in ice-cold water.
This sends the body into shock, as it detects hypothermia, and more blood flows to the skin and muscles to provide warmth. This can help in recovery and thus prevent sports injuries. As increased blood flow improves the draining of lactic acid from muscles and accelerates healing.
5. Make sure you are wearing the proper gear for training
Many sports-related injuries happen because athletes don’t wear the proper gear. Furthermore, you even need to wear protective gear when exercising.
For instance, if you are training in boxing, you have to make sure that you wrap your hands and wear gloves while hitting the bag. Otherwise, you can injure yourself.
In short, you need to ensure that you wear the gear that is essential for training and exercising. And it is designed for your safety and protects you from serious injuries and thus helps in preventing sports injuries.
6. Ensure your training environment is safe
Even after you do everything right, and pay special attention to how you train, you can also impact how often you get injured. If you want to avoid workout and sports-related injuries, you need to ensure that you are teaching in a safe environment.
For instance, the machines you use for exercising should be well maintained. And if you are training in a sport, your teammates should be supportive and considerate.
Moreover, you need to ensure that the training environment is clean. Otherwise, you may be susceptible to infections.
Therefore, attend a decent gym, with safe and clean facilities. Though it will be a little more expensive, you will have access to safe and well-maintained machines.
Moreover, the people in such a gym will also have more knowledge about different aspects of training, and you will be able to get their help.
Furthermore, if you are playing a sport, you need to train in a supportive environment under a proper coach’s supervision. It would be best if you consider joining a club where you will have high-level teammates who will support you. They can also help you train safely, and push you to become a better athlete as well.
7. Follow a routine for preventing sports injuries
Training on and off can be bad for your body. And you are more likely to get injuries when you do so. Therefore, the best way to train is to establish a proper routine, where you exercise at the same time every day.
This trains your body to peak at the time of your physical training, and you can work out more effectively. When your body reaches its peak performance, it is in the optimal state for physical activity. Hence the chances of injuries are far less.
However, keep in mind that this habit will take some time to instil. You need to work regularly for at least a week before your body will start getting used to the new routine. Moreover, following a routine allows you to be more consistent with your training.
8. Ensure proper hydration during workouts
The primary reason for muscle cramps and spasms while working out is dehydration. Dehydration leads to stiff muscles and lactic acid build-up, making you more susceptible to injuries. Therefore, you should make sure that you drink enough water while you are training.
However, water on its own isn’t enough. When you are dehydrated, your body is also lacking minerals, electrolytes, and nutrients. Therefore, squeezing some lemon juice into your water or adding some pink Himalayan salt can effectively ensure healthy hydration.
Some people suggest that drinking chocolate milk after finishing a workout or training session is a great way to recharge, rehydrate, and get all the essential minerals that your body requires.
Final thoughts on Preventing Sports Injuries
With any sport or exercise, there is always a certain level of risk. It is quite common for people to invite injuries injured while training. But, keep in mind that you just aren’t doing it right if you are sore or injured after a training session.
Though it is quite difficult to eliminate the risk of injuries, you can follow the tips mentioned in this post to do your workouts and training safely.
Also, replacing normal vehicles with electric vehicles for shorter distances can also save you from sports injuries. This way you can give you contribute to the environment too by riding green. 🙂
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