How to avoid and prevent sports injuries

Do you practice or plan to start practicing some type of sport but are you afraid of injuries? We tell you what its frequent symptoms are and we tell you what are the steps to avoid injury.
How to avoid a sports injury

Are you interested in practicing a specific sport and want to know the keys to avoid injuring yourself? Have you been injured and want to know what to do to prevent this from happening again in the future? What are the steps to follow to follow an effective sports program without the risk of damaging your body?

Sports injuries can affect both young and old and are almost impossible to avoid.

However, with a few things in mind, we can be sure that we are doing everything we can to prevent any injuries, while reducing the risk of things getting complicated in the long run.

What types of injuries are there?

Sports injuries can be categorized into two large, very well differentiated groups. The most common types of sports injuries are two: acute or overuse.

  • Sharp These types of injuries are usually the result of a single event, which can include fractures, sprains or dislocations.
  • Overuse injuries. on the other hand, they are more difficult to diagnose, as well as to treat. They are subtle and their effects appear over time, affecting tendons, bones and joints.

Why do injuries arise?

There are several causes why an injury could take place. From bad training, inadequate technique, inappropriate equipment or simply due to biomechanical or anatomical issues of the individual.

How do I know if I have an injury?

Most people are in pain, but if you want more clues to help you figure out if it really is an injury, then look out for the following symptoms:

  • You avoid supporting weight on a certain part of the body or favoring support in the part that is not injured.
  • You feel pain when using a certain part of the body.
  • Stiffness in joints or muscles.
  • Trouble breathing has started.
  • Permanent feeling of weakness.
  • Do you have trouble sleeping.
  • Loss of sensation in fingers and toes.
  • Irritated or sensitive skin
  • Difficulty sitting down or climbing stairs.
  • You feel a headache during or after sports activity.

If during exercise you feel sharp pain, such as twinges, it is best to stop training immediately. Continuing despite pain can make the injury worse and may require a longer recovery time.

If you are concerned that your injury is serious, it is best to speak with a doctor for a reliable diagnosis. Remember that the sooner the injury is diagnosed, the sooner you can play sports again.

How to prevent sports injuries?

The 90 % of sports injuries are produced by ignorance of their own physical limitations.

It does not matter if you have been practicing it for years or if you are thinking about start exercising for the first time. A sports injury is something that can happen to anyone.

Luckily, now you can find out what you have to do to avoid them.

Train yourself to apply the proper techniques and training

Today we can find coaches or personal trainers who can help you know and apply the correct techniques, as well as avoid possible injuries.

Most important of all, listen to these instructions, as most overuse injuries are caused by inaccurate technique or improper training.

Before starting any sports activity program, it is important that you consult with a professional, to make sure that this training is compatible with your condition, and that it will not cause chronic or recurring problems. A specialist takes into account your starting state, and carefully differentiates those aspects that could benefit you from those that could cause you harm.

Prepare yourself physically

Through a physical examination we can detect, prevent and treat any possible injury. That way you will know your current state with much more exactitude; which will allow you to make a strategy to achieve your sports goals from your exact starting point, in addition to preventing you from doing any kind of damage throughout the process.

Warm up properly before starting the activity

Warming up is essential for our heart rate to gradually increase from the resting level. To avoid injuries there is nothing like stretching your muscles and releasing tension before starting sports activity.

It is a low intensity process with which to prepare our body for real activity.

Equip yourself with everything you need

It is important that you have a sports equipment that is in correct condition. Equipment can be very useful in preventing sports injuries.

Drink enough water

Although it is often forgotten, hydration is an essential step for the body to function properly.

If you maintain a good level of hydration you will be helping your muscles work properly without unpleasant surprises. Taking one or more drinks of water every half hour can be helpful depending on your activity level and temperature.

Make sure to cool down at the end of the workout

With cooling, we are able to return our heart rate to its resting level. As during the warm-up, stretching plays a key role in this part.

Increase the intensity of your workouts little by little

When you want to go to the next level, it is recommended that you remember the rule of 10 %: it is based on increasing the aspects (weights, duration, intensity, etc.) by 10 % a week. This allows your body to adapt, without the risk of inadequate rest.

Do not forget the rest

It is evident that those athletes who play sports more frequently are more likely to suffer some type of injury.

It is important to take rest sessions, to rest and recover. You can also try different sports activities that involve other areas and make different parts of your body work.

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