Preventing Injuries in Sports

When it comes to any sport, athletes have a high risk of suffering from an injury. Injuries can range from small ones, like a cut or a scrape to a serious one, like a torn ligament. Athletes who participate in contact sports have a much higher chance of getting injured opposed to those who play non contact sports. The often heard phrase: No pain, no gain is a myth. You don’t need to have pain to become fit. Rest when you’re tired or hurt. While you are healing, try another activity that doesn’t stress the injured area. Resume your regular activity slowly and build up only when you are free of pain.

The most frequent sports injuries are sprains and strains, caused when an abnormal stress is placed on tendons, joints, bones and muscle. Most serious injuries occur to ligaments, tendons and muscles. Only about 5 percent of sports injuries involve broken bones. However, the areas where bones grow in children are at more risk of injury during the rapid phases of growth. When children suffer from injuries always make sure you keep a close eye on the injury area because it is better to be safe and see a doctor than have the child have future problems with the injury that they sustained.

To reduce injury:

• Wear the right gear. Players should wear appropriate and properly fit protective equipment such as pads (neck, shoulder, elbow, chest, knee, shin), helmets, mouthpieces, face guards, protective cups, and eyewear. Young athletes should not assume that protective gear will protect them from performing more dangerous or risky activities.
• Strengthen muscles. Conditioning exercises before games and during practice strengthens muscles used in play.
• Increase flexibility. Stretching exercises before and after games or practice can increase flexibility.
• Use the proper technique. This should be reinforced during the playing season.
• Build up gradually until you reach the length and intensity of exercise you’re aiming for. Don’t try to get there overnight. And take the time to learn the right techniques, such as how to hit a golf ball or block a spike in volleyball.
• Take breaks. Rest periods during practice and games can reduce injuries and prevent heat illness.
• Play safe. Strict rules against headfirst sliding (baseball and softball), spearing (football), and body checking (ice hockey) should be enforced.
• Stop the activity if there is pain.
• Avoid dehydration by drinking plenty of fluids before, during and after exercise or play. Decrease or stop practices or competitions during high heat/humidity periods and try to wear light clothing.