Sports injuries are a frequent issue at all levels of athletic activity, affecting everyone from casual players to professional athletes. These injuries can vary from minor sprains and strains to more serious problems like fractures, ligament tears, and concussions. Factors such as inadequate training practices, improper equipment, insufficient warm-up, or overuse can greatly heighten the risk of injury.
Sports like football, basketball, and running often experience high rates of ankle, knee, and shoulder injuries due to their intense physical demands. Although injuries are a natural part of sports, implementing preventive measures like conditioning, proper stretching, and using suitable gear can help reduce the risks. To know more, we speak with Dr Pulak Vatsya, an Orthopaedic Surgeon, on how athletes and sports persons can prevent such injuries with proper techniques and precautions.
Warm-Up and Stretching is Crucial
“If you need to prepare your body for any kind of physical activity, stretching is very important as it increases the blood flow to the muscles and aids in the body's flexibility. Warm-up may include movements such as spot jogging, jumping jacks, rope skipping etc. Pre and post any exercise or sports session, if stretching is performed, it is of great help,” Dr Vatsya says.
Cooling Down is as Important as Warming Up
“Post any sport or exercise session, cooling down your body is quintessential as it returns the body to its resting state and also the exercise-induced muscle soreness,” says the expert, adding that this can be done by slowing down your movements after intense activity sessions or stretching later on.
Maintain Proper Form or Technique
If you take care of the posture or form while performing any exercise, there is a significant reduction in the risk of injury to the joints.
Hydration and Wholesome Diet is Important
“Sports injuries are a preventable part of any exercise including a good diet and adequate water intake. So athletes should consume a wholesome diet with sufficient amounts of carbohydrates, proteins and fats and consume adequate water especially before, during and after the activity session,” Dr Vatsya says.
Recovery and Rest are a Must
“If athletes or sportspersons don’t rest their bodies enough, there are high chances of overburdening on the joints and muscles, thereby leading to high chances of injuries,” he says. This can be achieved by taking at least a day off every week or as per the demands of their body.
Never Push Your Body’s Limits
You should be aware of your body and its physical limits to avoid overexerting your joints and muscles and preventing sports injuries. “Coaches can guide you to know your limits and as per your age or flexibility levels, they can help you to modify certain exercises or movements,” he says.
Appropriate Sports Gear is Important
One significant factor that can prevent sports injuries is appropriate sports gear such as footwear, helmets, leg pads, gloves etc. “Choosing good footwear can help to reduce the chance of knee injury or ankle sprain or any other injury, he says, adding that footwear selection should be made as per the sport as each sport has different demands.
For example, Dr Vatsya says, high impact sports need running shoes as they help to absorb shock and provide cushioning, cross-training shoes help those who go to the gym and hiking boots are needed for outdoor play.
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