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Sports injuries refer to the physical stress or damage caused to any part of the body during an athletic activity or exercise. There are a number of injuries that may occur while playing sports or indulging in any form of related exercises. Some of these include hamstring pull, knee injuries, fractures, ligament tears, tendon damage, Tennis Elbow, ankle sprain, Shin Splints, dislocations, concussions etc. A few essential preventive measures can go a long way in preventing such injuries.
Causes
- Ineffective training methods or techniques
- Inadequacy of sports or exercise equipment such as shoes, protective gear etc.
- Overuse
- Sudden change in intensity of workout
- Sports that involve sudden and quick change of direction
- Continuing to play or exercise during pain or discomfort
- Direct combat during an activity/sport
Prevention Tips
- Warming up before a game or exercise promotes the flow of blood to the muscles and tissues. This conditions the entire body which in turn prevents the risk of injury.
- The players are advised to undergo pre-participation training at least a week prior to playing the game to release stiffness from the body. This prevents damage to the specific muscles that are involved in the activity.
- Recognize and acknowledge muscle fatigue. It is imperative for the player to stop as soon as he/she experiences any pain or discomfort while playing as overuse of muscles may result in injury.
- Specific exercises that increase the strength and flexibility of supporting muscles should be practiced regularly.
- A diet rich in proteins and vitamins helps boost stamina and physical strength besides preventing muscle loss or fatigue.
- Avoid returning to sports or exercise soon after an injury as it may aggravate the problem.
- Wear proper shoes, knee and shoulder pads, helmet, mouth guards, wrist bands etc. to protect the different body parts.
- Get regular checkup done by the doctor to assess the body’s ability to cope up with the stress of an activity or sport.
- Drink adequate water to avoid muscle cramps and dehydration
- Wearing heel inserts or pads help to absorb shocks and distribute pressure evenly on the feet during an activity
- It is important to rest before, during and after an activity
