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Simple precautions can help prevent sports-related injuries
Posted 8/13/2012 Updated 8/13/2012
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by Michael Wolcott
377th Air Base Wing Safety
8/13/2012 - KIRTLAND AFB, N.M. -- During summer's warm weather, many of us like to hit the sports field and work off those extra winter pounds. If we've been slothful most of the winter, it can take some time getting back into shape.
If the "no pain, no gain" sports adage is ringing in your head, it's time you acknowledge that attitude is outdated, and according to sports medicine experts, one that will most likely be the cause of a sports injury for you this summer.
The most common sports injuries are ankle sprains, groin pulls, hamstring strains, shin splints, knee injuries and tennis elbow.
The good news is that many sports injuries can be prevented, or at least reduced, if you take some basic precautions.
According to sports medicine experts, injuries usually occur due to one of three following reasons: lack of conditioning, muscular imbalances, and improper development of dynamic joint range of motion.
To avoid the above three conditions and steer clear of injuries this summer, employ the below tips developed by the American Orthopedic Society for Sports Medicine and American Academy of Orthopedic Surgeons.
--Warm up. Always take time to warm up and stretch before physical activity, especially before playing a sport. Warm up with jumping jacks, walking or running in place for 3 to 5 minutes. Then slowly and gently stretch muscles you will use in your sport or physical activity, holding each stretch for 30 seconds.
-- Get consistent exercise. Don't succumb to the "weekend warrior" syndrome. Compressing your physical activity into two days sets you up for trouble and doesn't increase your fitness level. Try to get at least 30 minutes of moderate physical activity every day.
-- Be prepared. Invest in good equipment. This includes selecting the proper shoes for your sport and using them only for that sport.
-- Train and condition. Overuse injuries are common and preventable. If you were sluggish during the winter and haven't played your sport for a while, don't come out and hit the ball for an hour. Instead, first condition your body by lightly working the relevant muscle groups in the weeks before playing your sport.
-- Listen to your body. Learn to recognize when your body is fatigued. Muscle fatigue takes away your protective mechanisms and increases your risk of injuries. A good rule of thumb is to rest or stop playing when you are fatigued. You can always come out to play again next weekend.
-- Cool down. Make sure to stretch relevant muscles after your sport. Spend at least 30 seconds on each stretch. |
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