10 tips to prevent sports injuries
It's always best to consult a medical professional before embarking on an exercise program. And if you're unsure about pain or injury, don't guess at what's wrong, see someone sooner rather than later. Swelling and continuous pain are usually signs of trouble.
A coalition of sports and medical groups called StopSportsInjuries.org offers a list of sports-specific tips, especially tailored toward preventing injuries in children. But many of the suggestions are applicable to adults as well.
Prevention Tips.
Wear appropriate equipment that properly fits the body of the person using it. An ill-fitted helmet provides no protection and can be dangerous. Ill-fitting shoes can hurt your feet.
Increase activity level gradually. Be careful not to do too much too fast.
Do something every day of the week — even 20 minutes a day — instead of a lot one day of the week.
Stretch before and after exercise, but never stretch cold muscles. Do a light warm-up before stretching, such as a few moments of jogging in place or doing jumping jacks. When stretching do stretch-and-hold positions; avoid bouncy stretches.
Eat a well-balanced diet so the body is well-nourished during exercise.
Fish, nuts, other foods might ease joint pain
Hydrate. Drink water before, during and after exercise. Avoid carbonated, highly sugared and alcoholic beverages. If exercising strenuously for more than an hour, drink liquids with electrolyte replacements. One sure way to know if you're well-hydrated: clear urine.
Listen to your body. If something doesn't feel right, back off. If it continues to feel wrong, consult a professional.
Rest well to avoid overuse and fatigue, and to increase mental and physical alertness.
Do a variety of exercises for the body: cardio, strength training and flexibility workouts.
Learn the proper way to do the sport you are participating in. Consult coaches or other experienced players.