The sports injuries are injuries that occur during the practice of a sport or during exercise. In today’s issue we will discuss how to avoid injury and how to prevent it.
Some happen accidentally. Others may be the result of poor training practices or improper use of training equipment. Some people get injured when they are not in good physical condition. In some cases, the injuries are due to the lack or shortage of heating or stretching exercises before playing or exercising.
The most common sports injuries are:
- Sprains and torn muscles and tendons
- Knee Injuries
- Muscle swelling
- Achilles tendon injuries
- Pain along the bone of the tap (tibia)
The best way to approach the issue of sports injuries is to avoid them in the first place. Prevention of injuries is part of the sport you are practicing. If you know well the rules of the sport that you practice, and you use the right equipment properly, you will prevent many sports injuries.
The injuries are part of the sport, so we should not be caught by surprise, but we must be prepared to prevent them and also know how to deal with them should they occur. Here are a few tips to help you avoid injury:
- A good warm -up: The heating duration and intensity depends on the level of exercise you’re going to do. In general, it should last at least 15 minutes, long enough to start sweating but not feeling tired.
- Stretching: Stretching before and after exercise improve your flexibility and prevent injuries. Many of the most common sports injuries are due, in part, to lack of flexibility. What you need to do is stretch your muscles gently and slowly, to the tension point and keep them stretched for at least 30 seconds.
- Use the right equipment: Depending on the sport you play, equipment / material use must be correct. A common denominator in most sports shoes are of vital importance for avoiding injuries, is why we choose the shoes that best suit our needs how to choose shoes?
- Know your limit: When you exercise is important to listen to your body and know when to stop.
- Optimal hydration: Ensure that you replace fluids lost during exercise is an essential part of recovery.
- Optimal Nutrition: Eating the right foods after a workout will help you recover and retrieve all “tired” energy during the session. Of course, always advise that is a dietitian who guides you in this optimal nutrition.
- Massage: Regular massages after exercise contribute to recovery and increasing the flow of blood and oxygen in the body and also the mobility of your muscles.
- Rest: It is important that you take days off in your weekly training program, helping your body recover from exercise. Try to exercise different parts of the body on consecutive days.
- Personal Trainer: Of course, being guided by a personal trainer will be important to avoid injury, since you’re all advised by a professional in the field now, and not only avoid injury but you increase significantly your physical performance.