Whether you have been exercising for years or are just starting a fitness activity, it’s important to avoid injuries so you can keep moving closer to your fitness goals. We become more vulnerable to injuries as we get older, because we are less agile than we used to be, and we have also lost some of our former bone and muscle mass.
Some of the most common sports related injuries include sprains, muscle strains, tendinitis, ACL and meniscus tears of the knee, rotator cuff tears.
1. Choose your activities carefully
High-impact activities programs aren’t ideal for women with conditions like arthritis or osteoporosis. Non-impact activities, including swimming or using an elliptical exercise machine, will give you aerobic conditioning without stressing your joints.
2. Learn the proper technique
Don’t start any new activity without first learning the correct form. To learn the right form, work with a trainer at home or in the gym or consult a physical therapist to help you tailor a workout to your health conditions and physical capabilities.
3. Start gradually
Don’t jump into a new activities program. “The greatest risk of injury comes with changing an activity program or adding a new activity. Gradually increase the speed and intensity only when you feel ready.
4. Warm up
Cold muscles are more injury prone. A proper warm-up can improve blood flow to the working muscle and reduce stiffness, potentially lowering the risk of injury. Your warm-up should be active, meaning that you walk or do dynamic stretches, such as arm or leg lifts, for 5 to 10 minutes. Avoid passive stretches in which you assume a position and hold it, because they can lead to muscle tears.
5. Stay hydrated
When you work out, you sweat, and that means you lose some of the essential fluids your body needs to take you through your exercise program. Try to drink a glass of water before you exercise, and then take a few sips of water every 15 minutes throughout your routine.
6. Get the right gear
Buy a pair of sturdy, comfortable sneakers that provide good arch support and have a cushioned heel to absorb shock. Wear loose, comfortable clothing that gives you room to move and breathe.
7. Know when to stop
You never want to work out to the point of pain. If an activity hurts, stop doing it right away. Playing through pain can often prolong your healing time and take you away from the game or exercise you enjoy. Remember to seek the advice of a medical professional whenever pain seems abnormal or is not improving. Get help immediately if you suddenly feel dizziness, shortness of breath, or chest pain.
8. Vary your workouts
Even if you love yoga, alternate it with other programs, such as dancing, tennis, or water aerobics. The variety will work on different muscle groups, prevent boredom, and give your body a chance to recover between sessions.
Sports injuries left untreated can become much more serious, so it is important to know when to seek help.
Dr. A.K. Sharma is the best orthopaedic Doctor in Delhi NCR to treat sports related injuries. He is also available for online consultation on Practo: https://prac.to/dr-a-k-sharma-orthopedist-dir
