Sports injuries are those that undoubtedly occur during physical activity, whether in competitive sports or recreational settings. No one engaged in sports is exempt from them.
Some injuries happen accidentally, others result from poor practices, and some are due to inadequate preparation or nutrition before a competition.
As a Fitness Coach, I want to talk to you about injuries during your workouts and how to prevent them.
Let’s discuss injuries during your workouts
There are multiple types of sports injuries, such as muscular injuries like tears or tendonitis, and bone injuries like fractures, fissures, bursitis, sprains, or dislocations. These injuries can occur suddenly or develop over time.
Direct traumas, like collisions in contact sports, falls leading to fractures in activities like cycling, tears during weightlifting, or sprains in athletics, are some common examples.
Strains, knee injuries, anterior cruciate ligament ruptures, Achilles tendon ruptures, rotator cuff injuries in the shoulders, clavicle fractures, and dislocations are also prevalent.
Acute or sudden injuries are the most frequent, exhibiting intense pain, swelling, an inability to support the injured limb, and difficulties in movement.
Chronic conditions often involve swelling in the affected area, pain during exercise, and mild pain even when the athlete is at rest.
Ways to prevent injuries during your workouts
Despite the severity of some injuries, which can even lead a person to stop practicing their favorite sport, there are ways to minimize risks.
Unless injuries result from an accident or an unforeseen fall, something beyond control, sports injuries can be prevented by taking precautions.
A proper warm-up can help prevent muscular injuries before engaging in exercises that require significant physical effort in a short time, such as explosive exercises.
If your sports discipline involves regular jumping, it’s essential to bend your knees upon landing to absorb the impact, preventing ligament tears or meniscus problems.
Warm-up is essential in any sport you practice; performing basic exercises, starting with a gentle pedal before a long-distance competition, is necessary to avoid cramps or muscle contraction.
Considerations to Avoid Injuries:
Muscular overload is another common injury among athletes, both professional and amateur.
Sometimes, excess exercise time, lifting too much weight, or running a half marathon without adequate preparation can have consequences.
It’s not advisable to stop immediately once physical activity ends. It’s necessary to gradually decrease the loads, continue moving for a couple of minutes, allowing the body to cool down before returning to a resting state.
Precautions should also be taken when using necessary sports accessories. For example, in running, cycling, or football, wearing the right-sized shoes can prevent many ailments.
Regular medical check-ups are almost a mandatory rule to avoid surprises during workouts.
Monitoring heart rate, knowing your limits, and following expert recommendations will never be too much.
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