17 Ways & Exercises To Prevent Sports Injuries Like Sprain & Strain

Updates: 05/16/2024

Playing sports is lot of fun; however, getting hurt is not. There are alarming trends in “professional-level” injuries among youth sports participants. The high rate of youth injuries is fueled by the increase in overuse and trauma injuries and the lack of attention to appropriate injury prevention. This article will provide you with 17 useful ways & exercises to prevent sports injuries like sprain and strain effectively. Read on the entire article now and see how you can play sports without fear of injuries.

17 Ways & Exercises To Prevent Sports Injuries Like Sprain And Strain Effectively

I. Tips To Prevent Sports Injuries

1. Understand The Rules

how to prevent sports injuries like sprain and strainThe traffic lights at each intersection are designed to regulate vehicles, such as cars, trucks, bikes, motorbikes, and even pedestrians. This can prevent crashes among vehicles. Generally, the traffic lights work well as the drivers know the rules and follow them appropriately most of the time. Similar to traffic, a sport game is also adjusted by the rules. Once players understand the rules of that game, there will be less injuries happening. Because you know the rules, then you as well as other players will know the role of each other and what to expect from others. Just being where you are allowed to be in order to help you play safely.

2. Make Use Of Protective Gear

Normally, protective gear will be anything you use that can help to keep your body from getting hurt. Also, the gear you use depends on which sport you are playing. Helmets are considered as the most common protective gear because they can protect the important head when playing hockey, football, baseball, softball, inline skating, skateboarding, biking, and so on. Just make sure that you wear the proper type of helmet for that sport. For example, do not use the baseball batting helmet for playing football. Also, the helmet you use should fit snugly yet comfortably. Otherwise, it will make you hard to play sport. Other sport might require eye protection, pads, mouth guards, wrist, knee guards, and elbow guards. Do not overlook your feet. The cleats are used in softball, football, and soccer. Making these shoes which are featured with special rubber or plastic points on the soles that can help the feet grip the ground when players running around. Using the right equipment can help to reduce the risk of incurring injuries by the sports participant. Before purchasing the gear, you should talk with your coach or your parents about consulting what gear you should choose. Then wear it whenever you are playing or practicing. To improve the grip techniques fast, check out the grip authority guide right now. how to prevent sports injuries review

3. Stretching And Warming Up

Before bolting on the field and playing, you had better do some simple stretching routines until you are warmed up. Skipping this small step is not a good idea for preventing injuries. That is because cold muscles, ligaments, and tendons are easily vulnerable to injury. By warming up, you will improve your flexibility and mobility, which enable you to move the joints through the full range of motion comfortably. Also, this way can help lengthen your muscles and boost the blood flow as well as muscle temperature. As a result, your muscles will be willing to go and are less likely to get hurt. The simplest method to warm up is a light jogging so that your body will loosen up and ready to play.

4. Get Adequate Water

Whatever sport you are playing, it is necessary to maintain the fluid levels to avoid dehydration. As we know, playing in hot weather could result in additional fluid loss which is also known as dehydration. Once you become dehydrated, you cannot regulate your body temperature effectively that also means you might be overheating. And, dehydration can contribute to tiredness and fatigue, and might provoke you more susceptible to cramps, heat stroke, and heat stress as well. Youth athletes, especially children, are at great risk of heat stress. Do not rely on your thirst as an only indicator of dehydration. So, it is necessary for you to consistently drink plenty of water to stay hydrated before and during the playing or practicing process. Yet, remember that any drink including caffeine or alcohol can lead to enhanced dehydration.

how to prevent sports injuries articles 5. Use A Safe Playing Environment

Are you using a safe playing environment? This can decrease the risk of the number potential injuries. Try to avoid playing in wet, poor or slippery surfaces and also watch out for lack of goalpost padding or safety netting. In other words, you need to allow an inspection of the playing area before commencing activity to make sure that there are entirely no dangers, such as obstacles, sharps objects, or pot holes.

6. Have Correct Techniques

Incorrect techniques for any sporting activity can be likely to lead to injury. Correct techniques and proper training will assist you in improving fitness. You could minimize potential injury by keeping an eye on activity and not doing “too soon, too much”.  Furthermore, you will get greater gains from your sessions. So, how can you get technique right? If possible, try seeking guidance from a reputable sporting coach or exercise professional, who is going to advise you and supply exact guidance so that you will learn the correct training protocols. Time spent at the period might reap long-term rewards in the form of increased and no training downtime because of injuries.

7. Stop Playing If You Are Injured

This seems so obvious; yet, not everyone follows this advice. It is really important tips on how to prevent sports injuries. If you like sports, it is tempting to go back instantly in your game, even after an injury. Playing when you are injured, or before that injury has a chance to heal, is totally not good. It could cause an even worse injury, thereby you might be sidelined for a long time. So, be honest with your coaches and parents if you are hurting. Visit a doctor for your problems, if necessary, and implement the advice about when and how to return to play and practice. how to prevent sports injuries pdf 8. Progress Steadily

Do not overdo it when starting out a new activity. Trying to improve your training intensity too soon can result in injury because the body always needs time to adapt itself to any dramatic physical changes or new activities.  Just build on your fitness levels and set goals. Never compromise or strain your techniques in an attempt to practice more and harder as injuries will be the likely consequence. Knowing your limits means that you have less opportunity of experiencing a pulled muscle and heating related injury like heat exhaustion. Trying to do too much when the body is not really conditioned for it will develop the risk of an overuse injury. If you have a chronic illness, or you family has a history of heart disease, or have not done exercised frequently, a check-up by the experts or doctor prior doing vigorous playing activities is actually advisable. Want to boost your strength for playing sport better? Refer the guide of a complete strength development plan and physical health tips for athletes here.

9. Watch Out Other Players

Some rules do not have anything to do with penalties or scoring points. Some rules are only about protecting other players. One way you could watch out for other players is communicating on sport field. For example, a certain baseball player in the outfield may shout “I got it” in order to avoid a collision with other outfielders. Listen to the coach during the sport game so that you can be safe. Tell someone if his or her shoes is untie. It is courteous. Also, check your shoes, too! 10. Cope With Injuries how to prevent sports injuries in kids Seek shelter and medical attention instantly if you, or someone else, is suffering frostbite or hypothermia. Make sure everyone is aware of appropriate procedures for getting help, if injuries happen. To deal with some common athletes injuries like knee pain or rotator cuff injuries, you can check out some unique tips on relieving knee pain and rotator cuff treating tips in our website instantly.

11. Take Breaks And Time Off  

The is considered as the most undervalued tips on how to prevent sports injuries by most players; nevertheless, rest is really essential to allow your body to recover from the needs of activities as well as fix microscopic. Rest stages during playing sessions or games will lessen injuries and prevent heat illness. Moreover, in order to play sport safely and efficiently, you should plan to have at least 1 day off each week from a particular sport to enable your own body to recover. By this way, you can nap your lost energy and allow the muscles relax as well. Particularly, after a race of an event, take several days off to recover as the needs on competition are greater than regular training. Thus, you should spend more recover time.

12. Control Sport-Related Emotional Stress

Sometimes, the pressure of winning might cause significant emotional stress for young athletes. Sadly, many coaches or parents seem consider winning the most critical factor of sports. Child and young athletes need to be judged on effort, hard work, and sportsmanship. They should be rewarded for attempting and for developing their skills rather than criticized or punished for losing a competition or a game. In reality, the main goal should be to learn lifelong physical activity skills and have fun.  Therefore, you should flush out all pressures and stress about winning so that you can play with the comfortableness. how to prevent sports injuries program 13. Eat A Healthy Diet

The last yet not less critical in all of the tips on how to prevent sports injuries  that I would like to present to you today is planning a healthy diet plan. The main aspect of a balanced fitness and health program depends majorly on a proper nutrition regime. You had better focus on your food intake which contains protein and various vitamins and minerals as a good recommendation. Eat regular with many small meals rather than three main large meals. This can fuel and replace your energy fast. Avoid long “gaps” between meals or snacks. Focus on “clean eating” by applying an unprocessed diet plan as much as possible.

14. Regular Massages

Massaging is really helpful for those who often experience muscle pain. Stretching sometimes cannot help heal deep pain and deep massages are necessary. They really work to prevent further injuries. Try to have monthly massages to keep your body feeling refreshed and preventing any soreness.

II. Exercises To Prevent Sports Injuries

1. Back Exercises a. Back Raises

This exercise helps strengthen your spine and helps you perform major lifts. Lie down on the stomach with the 2 straight legs, the arms are above the head. Lift the chest off the floor slowly for 15 to 20 seconds. Complete 3 sets of 15 reps each.

b. Leg Deadlifts preventing sports injuries with leg deadlifts

This is another exercise for back and hamstrings. Prepare a barbell; place it in front of the feet. Bend the barbell at your waist; grasp it with the over-hand grip. Keep your back straight, return it to standing position slowly. Complete 3 sets of 10 reps. You may want to search for Deadlift Dynamite to build your body strength and prevent serious sports injuries.

c. Abdominal Crunches

Do exercise with a ball. This exercise helps strengthen the core and prevent your back injuries. Lie on the ball with a part of the back over the center of the ball. Keep the hands near the ears. Next, use stomach muscles to raise the upper body slowly; hold on this position for 8 to 10 seconds. Complete 3 sets of 20 reps.

2. Knee Exercises a. Leg Extensions preventing sports injuries with leg extensions

This exercise helps strengthen outer quadriceps and ensure that the knee tracks over the toes when people perform squatting. Sit upright in a leg. Use quads to extend legs slowly. A great option to do this exercise is to use 1 leg at a time. Complete 3 sets of 10 reps.

b. Squats

Squats are basic exercises that utilize different muscles in human body at a time. They are good for preventing sport injuries and developing overall strength as well as training the body harder to be free from injuries in all your activities. Perform squats with a barbell behind the head and across the shoulders. Next, place the feet so wider than the shoulder-width and squat down. The knees follow over the toes. The lower you perform squats, the better you call glute muscles to play. Complete 5 sets of 10 reps. Don’t try harder, if you cannot, then you can get more pain. Read on Andy Bolton Strength to know how to perform bench press workouts.

3. Shoulder Exercises a. Shoulder Press

This exercise is perfect to strengthen all muscles around shoulder joint. As there are many different heads making up these muscles (anterior, lateral, and posterior). To perform this exercise, grasp a barbell or a pair of dumbbells. Let the barbell or dumbbells rest on the top of your shoulders. Ensure that you can keep your spine in a straight line. Press weights over the head, and extend the arms. Don’t try to be overextended as this may increase chances of your injuries. Move your weights down slowly to the top of the shoulders again. Perform 3 sets of 12 reps. After covering all of 17 ways and exercises to prevent sports injuries like sprain and strain above, do you feel them useful for your playing or practicing? If yes, leave your comments at the end of this post to let us know what you think. We are open to welcome any discussion on this subject and will reply all as soon as possible.

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