Top 8 Ways to Avoid Sports Injuries when Working Out

Weekend warriors – that phrase could describe many of us cube dwellers. We work all week, only to jump out there and go all out on the weekend. We attempt to relive our youth and perform at the same level we did way back in high school. More often then not that just leads to injuries, but that doesn’t have to be the case.

Check out this guest post from Rick Walker from PhysioRoom on 8 ways to avoid injuries.

Many sports injuries come down to mere bad luck and are completely unavoidable. Others however, can be prevented if you take the right steps. Before you work out, ensure that you are doing everything you can to avoid sports injuries by following these 8 steps:

1. Start Slow

The key to avoiding injury is to start slowly and increase your intensity gradually. The general rule of thumb is to increase distance, intensity and time by no more than 10 percent each week. Any workout or sports playing can cause injury if you do not properly tune yourself up before increasing your intensity. Start slowly and build gradually to give yourself the best chance of avoiding injuries.

2. Use the Right Equipment

If you are using the wrong equipment, you risk serious injury. Not only do you have to ensure that your equipment is right, you have to use it in the right way. For instance, protective equipment such as helmets should always be worn when playing certain sports. A tennis racket or baseball bat that is too heavy for you could cause you to put undue stress on your shoulders. Using the right equipment and in the right way is critical in keeping yourself fit and preventing injury.

3. Always Warm Up

Not warming up before working out is the most common mistakes that people make. A warm up is designed to stretch your muscles and get you properly tuned for your workout. Begin with a light cardiovascular activity such as jogging and then perform a few stretches before you even consider a real workout. This will warm up the muscles and make them more flexible which makes them much less likely to tear or strain.

4. Follow the Rules

If you are working out in a gym or playing sports, following the rules is important. There are rules in place for sports activities that are designed to protect players from serious injuries. Ensure that you know the rules and that you are following them.

5. Always Cool Down

After your workout you should ensure that you are taking the proper amount of time to cool down. A cool down will help you to avoid muscle aches and stiffness and also helps to flush away waste products and slowly reduce your heart rat back to normal. Stretches are excellent cool down activities. Remember to spend at least fifteen minutes after every workout cooling down properly.

6. Know Your Limits

It goes without saying that you should never push yourself beyond your limits. If you already have a knee injury or have a weak spot, you should ensure that you are not causing further injury.

Protect the knee

7. Protect Your Weak Spots

A good knee brace is crucial for protecting your knee from further injury. If you already have a bad knee, you should check into knee braces that offer the support that you need. Be sure that you choose a brace that fits properly and one that supports your knee in the right way.

8. Check With Your Doctor

If you do have a knee injury, it may be best to check with your doctor before beginning any rigorous workout program. Your doctor can give you more information
about what exercises you should avoid and can help you to determine which knee brace is best for your specific needs.