How to prevent sports injuries

Participation in athletic activities naturally increases the likelihood of injury. It is important to prevent injury so that athletes do not develop long-term issues and can continue playing the sports they love. Luckily, there are a multitude of strategies to protect athletes from injury.

Common sport injuries stem from preventable circumstances such as poor training practices, improper gear or a lack of warming up. This causes sprains, strains or tears mostly in joints and tendons. Follow these injury prevention tips below for reducing the risk of sport injuries.

Warm up and cool down

A heated muscle is less likely to be strained that a cold one. Warm-ups prepare the body for exercise by increasing heart rate and circulation of blood flow to skeletal muscles.

“Muscles that are warm are more elastic and better prepared to be stretched,” says IU Health Arnett orthopedic physician Jeffery C. Wang, MD.

Dynamic stretching specifically has been linked to sports injury prevention. This type of stretching incorporates more movement as opposed to static stretching exercises. This way the body can be primed for physical activity increasing blood flow to the muscles, improving joint mobility and enhancing athletic performance.

Some dynamic stretches include:

• Walking lunges or leg swings to improve flexibility in hips and legs.
• High knees, lateral lunges or skipping to warm muscles up by mimicking actions required for the activity.
• Shoulder rotations or arm circles to obtain full range of motion in the upper body.

Cooling down after exercising is equally as important, as it helps bring the body and heart rate back to its resting state. This includes 5-10 minutes of low-intensity cardiovascular activity followed by static stretching. Cooling down the body is essential to avoid delayed onset muscle soreness.

Proper technique and form

Exercising with improper form increases risk of injury by putting the body in a position susceptible to strain or tearing. Proper technique encourages less stress on joints and muscles.

Common mistakes that lead to injury include:

1. Rounding the back when picking up heavy weight. Maintain a neutral spine and lift with lower body strength.
2. Overextending the neck during core exercises. To avoid pain, support head with hands or a towel roll.
3. Using momentum to lift. Operate with slow and controlled movements allowing muscle groups to engage properly when lifting the object.
4. Arching lower back with planks or pushups. Engage the core muscles and maintain a straight line from head to toe.
5. Overextending the limbs. Do not exceed appropriate range of motion.

Along with proper technique and form, it is important to have properly fitted protective gear. Lastly, it is important to lift comfortably. Work your way up to higher weights and intensities. Too much, too fast will cause excessive muscle soreness and tightness that can lead to overexertion and injury. If unsure of how to do an exercise properly, look up a video tutorial or ask a coach or trainer.

Strength and conditioning

Exercises can improve muscle strength, giving ligaments and joints the support they need to maintain proper position within the body. Conditioning the heart through cardiovascular exercise helps build stamina and endurance that can aid in athletic performance along with overall health.

Exercising regularly can also help an individual become more in tune with their body’s signs of injury. The American Orthopaedic Society for Sports Medicine (AOSSM) recommends strength training 2-3 times per week.

Cross-training can also be helpful in preventing sports injuries by supporting balanced muscle growth and reducing repetitive movement. It involves mixing different types of workouts into your routine, which also reduces monotony in exercise routines.

Rest and recovery

Taking breaks for rest—usually 1-2 days per week—is crucial to sport injury prevention. Sleep is especially important for the body to recharge. Poor sleep can lessen reaction time, speed and accuracy, lowering athletic performance and increasing chance of injury. Research suggests that athletes need a bit more than 8 hours of sleep.

Do not ignore aches and pains in joints or muscles that do not reduce within 24-48 hours. If the pain insists consult a doctor or a sports medicine expert. If your body is sore already going into a workout, consider taking a rest day or cross-training.

Nutrition and hydration

Adequate amount of macronutrients are essential to maintaining the bank of fuel needed for athletes to perform. A poor diet can contribute to muscle weakness and lower cardiovascular output.

“It is important to prevent dehydration and avoid heat injury. Drink plenty of fluids before, during and after exercise,” says Wang.

Mental preparedness

Stress and anxiety can be brought on by the pressures of sports performance. One way to reduce this stress is to set realistic, controllable goals and practice mindfulness.

Research has shown mindfulness reduces anxiety and depression and improves focus and overall well-being for athletes. It helps build resilience and a positive mindset to overcome setbacks and challenges.