You don’t have to do something extreme to get a sports-related injury: a dislocation or sprain even by jogging. SpringHealth Leisure Clubs has conducted several seminars with different organizations including online ones and adjust different point of views in one pattern. As a foudation we have taken the view of Canadian Pharmacy staff. They tell us how to avoid injury, or at least reduce the chance of injury.
What is considered an injury?
Many believe that injuries in sports are inevitable. In fact, this is not so if you know the causes of injuries, follow all the requirements for classes and the rules of prevention. The National Association of Sports Officials points out to be much more careful when doing sports either professinally or nonprofessionally. By the nature of injuries in sports, bruises, sprains, muscle tears are most often diagnosed, and abrasions are also frequently met. Less commonly, wounds, dislocations and fractures occur.
In contact game sports, including hockey, football, basketball, handball, bruises and sprains are common, as well as various head injuries from a broken nose to a concussion. Each sport has its own typical injuries: rowing and barbell will provide calluses on the palms of the hands, a bicycle – abrasions of the hips, running and skiing – damage to the menisci and ligaments of the knees and ankle, a tennis racket – problems with the elbow joint. Having learned in advance what is at risk, and having prepared, you will know how to avoid injuries in physical education classes.
15 rules for injury prevention
- Get acquianted with the safety regulations of the sport in which you are going to engage in advance. For example, in a gym, when lifting heavy weights, an athlete should always have a helper, on the ski track the person who is above the slope is responsible for avoiding a collision, you should not sit with your back to the carpet in the wrestling hall, and you should not come to the climbing wall with long nails. When doing winter sports – remember about possible frostbite, and doing summer sports – about the danger of getting a heat stroke.
- If a sport requires the use of protective equipment, always use it. Ride a bicycle and a motorcycle – put on a helmet, on a snowboard and skiing – oBn a helmet, on the rocks – on a helmet. The whole industry works so you can avoid injuries or reduce the severity of the injury. Do not ignore keeping your health.
- Choose the right equipment. A bicycle chain can “chew” on long and wide trousers, which will lead to a fall, and unsuitable sneakers can permanently disable the runner’s knees and ankles.
- Master the correct technique for performing movements and techniques. Remember that the body needs time to understand the biomechanics of the new movement and develop a motor stereotype. When mastering a new sport, new exercise or new element, do not rush to increase speed, amplitude or weight. The undeveloped mechanism of intermuscular coordination can lead to sprains and ruptures of muscles, ligaments and tendons.
- Always do a warm-up before training. Before starting a workout, it is necessary to warm up the muscles and ligaments, prepare them for the load and intensive work. After the workout, allow the whole body to smoothly return to a state of rest.
- Be honest with yourself, adequately assess the capabilities of your body. The beginner’s functional limit is very low and it’s very easy to drive oneself, and an advanced healthy person can easily overdo it in his desire to become even more healthy.
- Follow the daily routine, give enough time to rest and breaks between workouts. Keep the diet. Overtraining, coupled with a lack of recovery, can resulte in severe injuries.
- Do not break the training methodology. The principle of consistency and gradual increase in load must be followed. Injuries can occur with a sudden increase in the frequency, duration or intensity of training. Remember, all changes must occur in a coordinated manner, taking into account the entire training volume performed. If the musculoskeletal and cardiovascular systems have adapted to the loads, you can take the next step, increasing or strengthening some indicator, but not more than by 5-10%.
- Do not be distructed. At the training, you need to do sports not only with the body, but also with thoughts. This is especially important when working with sports equipment, simulators, equipment or when performing complex coordinated physical exercises. Pay attention to every detail, even while jogging in the park, so as not to run into anyone or miss a wet tree root sticking out of the ground. Lack of concentration can go sideways, so be focused on your actions, control the technique of movement and breathing, as well as what is happening around you.
- Adjust your workout based on covering. For example, if you ride a bicycle, dry asphalt is safer than wet, so in the rain you need to be more careful and adjust your speed. Or, if you play indoor soccer in the hall, keep in mind that the flooring is faster and more slippery than teraflex, so the foot can go uncontrollably during a difficult trick for you.
- Always check sports equipment and fitness equipment in advance. All that needs to be fixed – must be fixed (goal, net, basketball hoop, punching bag).
- If it is possible to engage with a trainer or with an instructor, professional control will be useful. The main thing is to check in advance the qualifications of a specialist and collect feedback on his work.
- If you have any diseases that require medical supervision, follow the doctor’s instructions, especially regarding individual restrictions on certain sports, certain exercises and the intensity of training. Even if there are no diseases, before you start physical education, get permission from a sports doctor or at least a local therapist.
- Focus on your own well-being and adjust the load. Slight malaise, general fatigue, drinking the night before, air travel, changing time and climate zones, a break in training, an undigested steak – there are many nuances to consider.
- Heal yourself. After injury, reduce the load until it is completely cured. Otherwise, you run the risk of getting another damage, even more serious. On the background of one damage, your injury is transfered to the category of chronic.