How can you prevent a sports injury? Watch on as Dr. Frederick Soliman, a primary care sports medicine physician with Orlando Health Jewett Orthopedic Institute, shares seven ways to avoid sports-related injuries.

How to Reduce Your Risk of Sports Injuries

As an athlete, there is nothing worse than being sidelined with an injury. Many athletes report that recovery’s mental aspects are just as hard, if not harder, than the physical recovery. With the proper plan of action, many sports injuries can be prevented. Improper training, incorrect stretching routines, and a lack of a good warm-up can lead to an increased likelihood of sprains, sprints, and muscle injuries.

Developing a fitness plan that includes dynamic stretching, strength training, and cardiovascular exercise can help decrease your chance of injury. Each aspect of your plan requires movement or biomechanics. Biomechanics is the science of how your muscles, bones, tendons, and ligaments work together to produce movement. Ensuring that you have optimal biomechanics is critical if you hope to reduce your chance of injury. Altered biomechanics in one body joint can lead to compensations in others resulting in pain, increased risk of injury, or potentially advanced degeneration.

– Take time to move through your bodies full range of motion each day
– Alternative training different muscles groups every other day
– Schedule periodic movement assessments to improve your biomechanics

Movement assessments are an essential part of every chiropractic evaluation. Chiropractors are trained to carefully examine your biomechanics and provide both passive and active ways to improve them. No two people move the same, which is why having a qualified healthcare professional analyze your movement is so important. By identifying altered biomechanics before you have pain and discomfort, you may not only be able to reduce your risk of injury but maybe even improve your performance.

Science Source:

Preventing Sports Injuries. University of Rochester Medical Center
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There are precautions and steps you can take to help prepare yourself for activities and prevent sports injuries. And in today’s video we will tell you what these steps are. From cooling down, drinking plenty of water, resting, not playing when you’re Injured to eating healthy and more, watch till the end to learn about all of them.

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#PreventInjuries #SportsInjuries #Bestie

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Timestamps:
Intro – 0:00
Warm Up – 00:48
Use the correct protective equipment – 01:46
Drink Plenty Of Fluids – 02:25
Wear Proper Clothing – 03:24
Progress Gradually – 04:01
Be in Proper Physical Condition to Play a Sport – 04:46
Rest – 05:09
Focus On Technique – 05:29
Know the Rules of the Game – 06:05
Don’t Play When You’re Injured – 06:44
Get Proper Sleep – 07:14
Cool Down – 07:55
Eat Healthy – 08:16

Music:
https://www.youtube.com/audiolibrary/music
https://www.epidemicsound.com/

Summary:
Warm Up:
When you have warmed up, you can undertake some gentle stretches to lengthen the muscles and tendons, further preventing injury. Pay particular attention to stretching those muscles which will be used during your exercise.

Use the correct protective equipment: For some sports, protective equipment is important especially when the sport or activity involves physical contact with other players and participants. Protective equipment may include shin pads , boxing gloves or protective headgear. All this equipment is designed to prevent injury to vulnerable parts of your body.

Drink Plenty Of Fluids: Whatever sport you play, it is essential to maintain your fluid levels to avoid dehydration. If you become dehydrated you’ll not be able to regulate your body temperature as effectively, which means that you’ll risk overheating or hyperthermia.

Wear Appropriate Clothing: There is no benefit to exercising when you are dehydrated or have hyperthermia.

Progress gradually: Try not to overdo it when beginning a new activity: build on your fitness levels and set goals. Knowing your limits means you have less chance of sustaining a sporting injury.

Be in Proper Physical Condition to Play a Sport: Keep in mind the weekend warrior has a high rate of injury. If you play any sports, you should adequately train for that sport.

Rest: Athletes with a high number of consecutive days of training, have more injuries. While many athletes think the more they train, the better they’ll play, this is a misconception.

Focus On Technique: Incorrect technique for any sporting activity is likely to result in injury. Resistance training injuries are the most common, and are usually caused by an overzealous approach in an attempt to lift heavier weights.

Know the Rules of the Game: Traffic lights at intersections help prevent crashes between the many cars and trucks that drive on the roads together. This works because drivers know the rules and follow them — at least most of the time. It’s the same way with sports.

Don’t Play When You’re Injured: This is a really important one. If you love sports, it’s tempting to get right back in the game, even after an injury. But playing when you’re hurt or before an injury has had a chance to fully heal, is a bad idea.

Get Proper Sleep: Fatigue is a major risk factor for injury. Sleep deprivation is an almost universally underestimated problem. It’s a major factor in chronic pain.

Cool Down: If warming up is important, cooling down is also essential. After working out or training, you have to spend at least 10 minutes of performing gentle exercises that will return your heart rate to a normal pace.

Eat Healthy: Diet and proper nutrition are important for athletes. A good nutrition plan is the foundation of an effective fitness program. The demands of sports and exercise on the body mean that you should replace all the energy and nutrients consumed by eating healthy food.

For more information, please watch the video until the very end.
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