How to prevent common sports injuries during training

 

10 guidelines to prevent sports injuries

Sport can prevent injuries in children

Numerous research on sports and kid injuries have confirmed that participating in sports can help children avoid injuries. In particular, musculoskeletal injuries occur as a result of the bone and joint strengthening caused by maintaining an active physical condition. In general, children who practice healthy living practices as well as participate in sports may experience less trauma. When we talk about good behaviors, we mean nutrition, which influences bone mineral mass gain and weight loss in obese children. Sport, according to the research, can help avoid injuries to the skeletal system (bones, joints, and ligaments) and muscular system (muscles and tendons) in young children.

There is a high probability of injuries in children , especially in children and in the osteoarticular tissues. They often occur due to inadequate training , where lower limb conditions , superficial bruises and sprains predominate.   Children have a “disadvantage” compared to adults, which makes them more prone to injuries , it is the growth cartilage . It is a focus of injuries due to overuse or overload . To prevent injuries, it is important to make parents and coaches aware of the care and attention in preventive measures such as adapting training to the level of children to avoid overloading in training or sport.

When it is difficult to prevent injuries: which sports injuries are the most frequent

Injuries most often occur during training or physical exercise. Some happen accidentally . However, others can result from bad habits, misuse of equipment or inadequate training practices. In other cases, not being in good physical shape limits the options for preventing injuries. In most cases , the consequences of not doing enough warm-up or stretching exercises before playing or exercising make it difficult to prevent injuries. In these cases, the most frequent sports injuries are the following:

• Sprains or twists of ligaments, tears of muscles and tendons.
• Knee injuries.
• Muscle swelling.
• Achilles tendon injuries .
• Pain in the tibia.
• Fractures.
• Dislocations.

What should we do in case of an injury?

The most important thing to do is not to put up with the pain. We should stop playing or training as soon as we experience any pain or discomfort. If we decide to continue we may be making the injury worse and causing further damage. To prevent serious injuries we should go to the doctor quickly so that we can be examined and receive treatment. You will need to see a specialist if:

• The injury causes severe pain, swelling, or numbness.
• Cannot bear any weight on the injured area.
• A previous injury hurts and swells.
• The joint feels unstable and different.

Types of sports injuries

We can distinguish two types of injuries:

Acute injuries  ( ankle sprains , back strains, and hand fractures). Symptoms of an acute injury include:

• Severe pain.
• Swelling.
• Not being able to bear weight on your leg, knee, ankle, or foot.
• Pain in the arm, elbow, wrist, hand or finger.
• Mobility problems in a joint.
• Extreme weakness.
• A bone or joint out of place.

Chronic injuries occur after playing your sport or doing prolonged exercise. Symptoms of a chronic injury include:

• Pain during play. 
• Mild pain even at rest.
• Swelling.

How to prevent injuries?

Below we provide you with the best measures you can take to prevent injuries:

1. Warm up before exercise to prevent injuries

Warming up properly before starting exercise is very important to prepare the body. Some people skip warming up without knowing the terrible consequences, but warming up is essential to prevent injuries and obtain the multiple benefits it has:

• Increased blood flow and oxygen to the muscles.
• Increased flexibility.
• Increased relaxation and concentration.

To perform an effective and adequate warm-up, we must include different types of exercise such as jogging, light stretching, and resistance exercises. We must stretch the muscles that we are going to use in the exercise before doing it. The time we should spend warming up and the intensity will depend on the level of exercise we are going to do. But, normally, for the warm-up to be effective it should last at least 15 minutes , enough time to start sweating, but without exhausting yourself.

2. Stretch to prevent injuries

If you stretch before and after starting to exercise you will notice an increase in flexibility and a decrease in injuries. As a sports centre and specialists in traumatology and physiotherapy ( CAMDE ) we know that many of the most frequent sports injuries are due, in part, to a lack of flexibility . Try to stretch your muscles gently with slow movements. When you notice tension, hold them for at least 30 seconds . You should not feel pain. Avoid bouncing , as this gesture during stretching could damage the stretched area. It is about keeping it still.

3. Correct equipment

Items that can be considered equipment include footwear, apparel, or items for adornment. A variety of sports shoes exist, yet the most suitable ones aren't necessarily the priciest or the most aesthetically pleasing. Rather, they should conform closely to the contours of your foot. If a shoe shows more wear in certain spots than others, it could suggest that your technique in physical activities is incorrect or that you require a different shoe model that more accurately meets your requirements.

4. Proper technique

If you are trying hard to exercise but have poor technique, you are likely to end up with an injury. If you have started a new sport, seek advice on how tocorrect technique to prevent injuries.

5. Your body speaks: Listen to it

While exercising, it is very important to listen to our body, which tells us when we should stop . If you are returning to your sport or exercise, we recommend starting slowly and gradually increasing.

6. Recover at your own pace

If you want to prevent injuries and maximize your exercise performance, you must respect the recovery time of your training exercises. It is important to try to keep between five to 15 minutes of cooling down. During this time, you should do light activities, such as walking and stretching.

7. Replenish fluids

Another very important measure to help prevent injuries is hydration. During exercise, a lot of fluids are lost, so we must replace them to have an optimal recovery.

8. Healthy eating

As we stated at the beginning of the post, keeping healthy lifestyle patterns entails not just exercising but also eating correctly. What do we understand about sports nutrition? Eating well after a workout will aid in your recovery, replenish energy, and give us with proteins to rebuild and repair any muscle tissue that has been injured. Carbohydrates are required for the body to have the energy of fats and proteins when exercising; without them, we would experience exhaustion and injury. Learn the secrets of sports nutrition from a professional.

9. Massages to prevent injuries

Regular massages and sports physiotherapy after exercise and sport contribute to recovery by increasing blood and oxygen flow in the body, as well as muscle mobility. Physiotherapists can detect any damage or areas with specific needs.

10. Rest to recover

Many athletes maintain daily exercise routines, especially if they are training for a sporting event or want to lose weight. But, you should know that your body needs rest days to recover from exercise. We advise you to work different parts of the body on alternate days.