The rate of sports injuries increases in summers, so athletes and weekend worriers should take necessary measures to avoid them. Whether you injure your knee, shoulder, low back, or ankle it can have a huge impact on your performance. The ability of your body to recover from sports injuries reduces a lot if your overall fitness is low. Therefore, you should always make an effort to strengthen your muscles, ligaments, joints, and bones. It is believed that if you take the right preventative action you can mitigate the rate of summer sports injuries significantly. So, if you love playing sports, here is how to prevent injuries in the sunnier and warmer days.
Take Sports Coaching
It’s crucial to train your body for the sport you play. Without proper training, you can neither enhance your performance nor prevent injuries. One of the best ways to understand the technicalities of how to play your game without injuring your body is to take training from a skilled coach. Find out a skilled coach, who can teach you all the major and minor techniques for avoiding injuries. Never make the mistake of underestimating the advice of your coach because that can put you in trouble.
Keep Your Body Healthy
It’s true that you should take precautions to avoid injuries while playing a game, but that doesn’t mean you can avoid them hundred percent. In other words, no matter how hard you try to avoid an injury, you do get them once in a while, so you have to be strong enough to handle them. And one of the best ways to achieve that goal is to strengthen your body by consuming healthy foods. To feel energetic all the time, make sure you up the intake of fresh fruits and veggies. Create an effective diet plan and stick to it. There is no point in creating a diet plan if you can’t make it a regular part of your life. You should include fruits, veggies, nuts
and milk products that are good for your muscles, bones, and eyes etc. For example, you should up the intake of beets, brown rice, oranges, eggs, milk, spinach, and apple etc., for healthy muscles. Similarly, when it comes to strengthening your bones, you must enhance the intake of foods like soya beans, green leafy vegetables like okra and broccoli, and oily fish such as mackerel, and salmon.
Apart from consuming healthy foods, you should exercise regularly to strengthen your muscles, bones, and joints. Exercise is also very important for improving your flexibility. It is believed that improved flexibility can minimize the risk of sports injuries to a great extent. So, design an effective workout plan which includes everything from strength training, and stretching to low-impact aerobics. If you want to see significant improvement in your fitness, then you will have to stick to your fitness routine for a long period of time.
Don’t Avoid Warm-Ups & Cool Downs
Warm-ups and cooldowns must be an integral part of your workout regime. Don’t make the mistake of starting your workout sessions directly with high-intensity exercises, because they can increase your chances of injury. So before you start exercising warm-up your body, and finish up your sessions with cool-downs.
Up Your Water Intake
Your body tends to dehydrate quickly in summers so, it’s important to increase your water intake. Yes, keep your body hydrated to improve your efficiency and minimize the risk of summer sports injuries. Whether you play football, basketball, tennis or you are a runner, drink sufficient water in summers to lower your blood pressure. A well-hydrated body makes it easier for your heart to pump the blood, which then
travels through your blood vessels to supply the oxygen and nutrients to different parts of the body.
In short, when you keep your body hydrated, it plays a great role in strengthening your fitness, which eventually helps in avoiding injuries.
Use Protective Gear
While playing sports athletes must wear protective gear to prevent both their upper and lower body parts from getting injured. For example, if you are a footballer, you must wear a helmet, gloves, shoulder pads, knee guards, and proper shoes.
Learn The Rules
You should also be aware of the rules of the game. Rules are designed for the safety of the athletes so ignoring them is never a good idea. If you stick to the rules of the game you can surely avoid injuries and enhance your performance.
Don’t Go For Practice If You Are Unwell
If in case, you are experiencing pain in your body or are suffering from any health
problem, make sure you avoid practice sessions to take rest. Your failure to avoid practice sessions can put you in further problems. When you are ill, you feel energy-less, so it’s better to enhance your energy level by taking proper rest.
Seek Physical Therapy For Sports Injuries
Even if you try your level best to avoid sports injuries, you get them once in a while. And if that happens, you must seek right treatment. For recovering in a natural way, it’s better to seek physical therapy. It’s a non-surgical way of treating all types of sports injuries. So, whether you are struggling with the pain that stems from foot and ankle injury or a shoulder injury, you can easily rely on a licensed physical therapist. Your physical therapist will treat the main cause of your pain by including a variety of effective exercises in your care plan. They use a perfect physical therapy technique to subside your pain. There are several methods such as dry needling, Kinesio Taping, manual therapy, and sports massage, which help in reducing pain and healing injuries. After identifying the severity of your injury the therapist will pick a right technique to meet your requirements. Sports massage is one of the most common techniques that’s used for relieving pain and restoring functions. According to Renu Sports + Health, “Different than deep tissue or relaxation, the neck pain relief sports massage addresses specific structures including the fascia, muscle, joint capsules, and nerves in a systematic way to increase pliability and range of motion, as well as allow for an increase in the ability to strengthen and activate specific muscles.”
Physical therapy not only helps in healing sports injuries, it’s also great for preventing them. So consult a competent therapist to enhance your fitness level and to keep summer sports injuries at bay.