As the weather gets warmer and the sun shines longer and more frequently, people begin to come out of their shells and work outside more – whether it’s gardening, playing softball, hiking, or running. Injuries can be a major setback for accomplishing these activities, especially when they are serious enough to require surgery or long-term rehabilitation. The last thing anyone wants is to get an injury that takes them away from the activity they love.
Fortunately, there are several steps one can take to reduce their risk of injury and keep themselves healthy and active. In this blog post, we’ll discuss six ways to avoid injuries so you can continue to stay confident and active in your favorite sport/activity.
1. Warm Up and Cool Down Properly
One of the most important steps you can take to avoid “sports” injuries is to warm up and cool down properly before and after engaging in exercise. This is because warming up helps prepare the body for physical activity by increasing blood flow, loosening muscles, and improving range of motion. Cooling down helps reduce muscle soreness and fatigue by gradually decreasing intensity levels after exercise.
2. Wear Appropriate Gear
Wearing appropriate gear such as the correct shoe for how you walk/hike/run can help reduce the risk of injury in activities. So going to DSW, for instance, to buy an inexpensive pair of shoes that may not fit you properly, is not the way to go. Shoes that fit properly and provide adequate support for your feet during physical activity reduces your chances of injury.
3. Stay Hydrated
Staying hydrated is essential for athletic performance and overall health. Making sure you’re hydrated helps keep the body cool, prevents dehydration, and aids in muscle recovery after exercise. It’s important to drink plenty of water before, during, and after physical activity when it comes to injury prevention and overall health maintenance.
4. Get Enough Rest
Getting enough rest is essential to help the body recover from physical activity and reduces fatigue levels during exercise. It’s recommended that you get at least 8 hours of sleep each night in order to stay healthy and perform at your best during physical activity. Without enough sleep, you run the risk of performing poorly due to low energy levels, resulting in your body being more prone to an injury than if you were to get a good amount of sleep.
5. Listen To Your Body
Our body speaks to us in ways that, sometimes, we ignore. Listening to your body is one of the best ways to prevent sports injuries because it allows you to recognize when something isn’t right or when you need a break from engaging in physical activity. If you experience any pain or discomfort while exercising, stop immediately and seek medical attention (if necessary!) Putting too much stress on your body is one way to potentially get an injury because you weren’t properly prepared.
6. Strengthen Muscles Regularly
When you take the time to strengthen your muscles regularly, it can help prevent injuries. This is because when doing so, you’re increasing strength, flexibility, balance, coordination, and endurance levels. Incorporating exercises such as squats, lunges, push-ups, planks, and balance into your routine can help strengthen your muscles over time and reduce your risk of injury while playing sports or engaging in other forms of physical activities.
When you take these tips and ways to prevent injuries into consideration, you’re not only setting yourself up for success but minimizing the possibility of enduring an injury that takes you out for the season (which you definitely don’t want!)
If you’re dealing with an injury right now and looking for a real, natural solution – then you’re in the right place! Here at Wellness Rehabilitation Inc. we’ll help you reduce pain and return to your favorite sport/activity properly! To learn more about how we can help you, contact us today at 301-493-9257. Or click here to schedule a Free 20 minute call to discuss your issues. And in the meantime, take these precautionary steps to save yourself time, energy, and pain from injury.
To Your Health,
Cynthia
