The holidays are now behind us and many people are now returning to their normal routines. For many this includes starting up sports again or even re-starting the gym routine. Starting sporting activities again after a rest period needs to be done safely to avoid any injuries.
Here are some tips for preventing injuries during your sporting activities…
- Warm up: Warm muscles are less susceptible to injuries. Good warm ups will slowly increase your heart rate as well as circulation to your muscles, tendons and ligaments. Warm ups also mentally prepare you for your workout. Warm ups could include gentle stretching exercises or even gentle cardio vascular exercises.
- Wear and use proper gear for your sport: using proper sports gear such as appropriate protective guards or shoes can help to prevent sports injuries. Proper footwear help to absorb the forces and load placed on your feet, ankles and knees.
- Listen to your body: Exercise does not need to hurt for it to be good for you. Do not exercise through your pain or immediately after an injury. Allow sufficient time for healing after sports injuries. Injuries can occur when the amount and intensity of exercises is excessive.
- Keep hydrated: drink plenty of fluid when exercising to avoid dehydration. Remember that drinks that contain alcohol or caffeine can lead to dehydration.
- Cool down: this will help prevent muscle stiffness and soreness. Cool downs assist in removing waste products from the muscles you have used during exercise. A cool down may include low intensity exercise for example stretching or jogging.
- Know when to seek help: Never play or exercise through the pain of a sports injury. You should seek help from a doctor or physiotherapist if there is severe pain, swelling or numbness, if you cannot put weight on the area or if the joint does not feel normal or if it feels unstable.
