Ask any athlete
what their worst fear is, and they’ll probably say getting a debilitating
injury. It’s absolutely devastating to be sidelined for an inordinate amount of
time due to a sprained ankle or torn ACL. Since it’s common knowledge that
playing sports is hard on the body, a smart athlete makes sure to take great
care of his/her body. Having love for the game, whatever it may be, is not
enough; you need to have love for your body too.
While it is
impossible to avoid experiencing harm while playing sports, research suggests
that injury rates could be reduced by 25% if athletes took appropriate
preventative action. No matter what sport your play, here are 6 general rules to
follow for injury prevention:
1. Be in proper physical condition to play
Regardless of
what sport you play, it’s important that you adequately train for said sport.
It is a mistake to expect the sport itself to get you into shape. Many injuries
can be prevented by following a regular conditioning program of exercises
designed specifically for your sport.
2. Know and abide by the rules of the sport
The rules are
designed, in part, to keep things safe. This is extremely important for anyone
who participates in a contact sport. Rules of conduct, including illegal blocks
and tackles are enforced to keep athletes healthy. Know them. Follow them.
3. Wear appropriate protective gear and equipment
Protective
pads, mouth guards, helmets, gloves, and other equipment are not for sissies.
Protective equipment that fits you well can save your knees, hands, teeth,
eyes, and head. Never play without your safety gear.
4. Rest
Athletes with
high consecutive days of training have more injuries. While many athletes think
the more they train, the better they'll play, this is a misconception. Rest is
a critical component of proper training. Rest can make you stronger and prevent
injuries of overuse, fatigue, and poor judgement.
5. Always warm up
Warm muscles
are less susceptible to injuries; therefore, a proper warm up is vital for
athletes. Depending on your activity, getting your muscles prepped for an intense
workout may consist of starting your sport slowly or a routine of stretching exercises
specific to your sport.
6. Avoid playing when very tired or in pain
Playing sports
when feeling fatigued or experiencing pain is the perfect setup for an injury. Pay
attention to the warning signs your body provides, or you may end up sitting on
the bench for the rest of the season.
Photo Credit: Geoff Scott, courtesy of
Unsplash / Stephen Di Donato,
courtesy of Unsplash / Nathan
Shively, courtesy of Unsplash / Abigail Keenan, courtesy of
Unsplash
Injury prevention tips via Vanuatu
Football Federation
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