Millions of men, women, and kids play outdoor sports to relax their bodies or mind or to improve wellness. Activities such as cycling, basketball, volleyball, and skiing have grown in popularity globally of late. However, this has also seen a rise in the incidence of adverse sports-related injuries such as broken bones, irritated joints, and back pain. Most of these injuries are debilitating but often happen because of modifiable risk factors such as lack of knowledge. We are here to change this. This in-depth expert guide evaluates how to avoid sports injuries and therefore live a healthy life.
If you enjoy playing outdoor sports, you will injure your feet or knees at some point. Fortunately, you can lower the risk of serious injuries significantly by taking these precautions.
Playing sports is a lot of fun. Getting hurt is not. Take these five steps to prevent injuries so you can stay in the game:
Jumping straight into a game can strain your joints and muscles and lead to serious injuries. As such, whether you are a professional or a novice, it is a good practice to warm up your muscles or joints before engaging in rigorous activity. The aim is to improve fluidity, boost heart rate, and improve your endurance when you eventually hit the field or court. Sports scientists recommended a mix of dynamic and static stretching poses while preparing to play. Stretching by touching the toes, for instance, is a recommended static routine that can loosen muscles and improve fluidity. Also, dynamic poses such as jumping jacks can elevate your heart rate and improve your endurance when it is time to play.
This video has 21 dynamic stretches for improving mobility:
The key to lowering the risk of on-field injuries such as heat stroke or fainting is to stay hydrated. While engaging in a rigorous activity such as riding an electric skateboard or riding a caster board the body generates a lot of heat. Thermal regulation occurs via sweating, causing water loss in the body. Try to replenish such water loss by drinking as much clean water as possible. This will improve focus. Also, when the sun gets too hot, rest under a beach tent to cool off and improve mental clarity before you resume the game.
The benefits of wearing protective gear while working out are diverse. They not only boost performance but also lower the risk of serious injury if you use them as required. As such, whether you are a professional or a hobbyist, wearing personal protective gear should form part of your daily routines. The devices must complement your activities and provide optimal protection all through. If you love cycling, for instance, a pair of cycling sunglasses will protect your eyes from injuries. These come in many designs for both men and women. You can also buy a bike roller for exercising at home when the weather is not favorable. An LED bicycle light will improve your visibility in the dark.
No matter the type of activities that you engage in, your knees are more susceptible to injuries. As such, you should take care of them as most professional athletes do by doing the following. First, basketball knee pads and thigh compression sleeves provide optimal support to the knees and muscles – use them. Look for a pair that will fit you comfortably as you run or play. They come in many sizes, materials, and designs for people of different skill levels. Your footwear should also be optimal. Lightweight shoes that offer a good grip on all surfaces will serve you well.
No matter the type of sport you engage in, you should try to maintain a positive mindset always. This way you will not only perform well but also avoid making stupid mistakes that can lower your safety outdoors. Doing yoga, for instance, can help you to maintain excellent psychological wellness before playing. You will need an exercise mat to do this.
In this article, we have shared a guide on how to avoid sports injuries. Millions of people have benefited from these invaluable tips and so will you if you follow them to a tee. They benefit pros and beginners and cut across sports.