While there are now many effective treatments for sporting injuries of all kinds, in this article we will consider how you can avoid becoming injured in the first place.
With Summer just around the corner, now is the ideal time to prepare for different sports and fitness activities. Because, while it’s not always possible to avoid an accident, taking certain common sense steps could help to minimise the risk of certain types of injury. Here are our top tips for preventing summer sporting injuries…
(1) Build up your fitness
One of the most common causes of injury is a failure to condition your body properly before you start training. Building up your fitness levels gradually helps to lessen the risk of stress-related injuries and allows your muscles to develop strength and flexibility as you slowly increase the intensity and duration of your workouts. Over the next four to six weeks, why not focus on building up your fitness one step at a time? Strengthening your core is a particularly effective way to improve your stability and balance, helping you to avoid injury. If you need advice, speak to a fitness coach. Remember, too, to allow your muscles time to rest properly in between training sessions to prevent stress injuries.
(2) Vary your activity
Alternating between cardiovascular exercise, strength training and stretching allows certain muscles to relax while others receive a workout. This will allow you to develop greater all-round fitness and avoid stress-related injuries. A bit of variety can also help to relieve boredom and keep you focused. Working out at the gym, exercise bikes, swimming and strengthening exercises are all great ways to prepare for summer sports. When you stretch, go slowly until you reach the point of muscle tension, hold and then release.
(3) Follow a proper warm-up routine
To avoid straining cold muscles and soft tissues, always start with a warm-up and finish with a cool-down routine.
A physiotherapist will be able to recommend strengthening and stretching exercises, such as arm circles or jumping jacks.
(4) Wear the right clothing and shoes
If you wear ill-fitting, worn or inappropriate footwear you will increase the strain on your legs, hips, knees, ankles and feet. We recommend investing in a good pair of sports shoes that provide appropriate support and checking them regularly for signs of wear or damage. Loose fitting, well-ventilated clothing will help you to avoid overheating during exercises. Remember, too, to stay well-hydrated before, during and after sport.
(5) Invest in proper coaching
We often treat injuries that are caused by poor technique. If you are playing sport regularly but haven’t received professional coaching, it is a good idea to do so. A coach can show you how to avoid overextending your back, legs or arms or prevent damage to your feet and ankles by using the correct footwork. They will also advise on the correct equipment to use and show you how to use it.
What to do if you get injured playing sport
If you are unfortunate enough to injure yourself, stop whatever you are doing. Trying to push on through the pain and continue playing can lead to more serious injury which may take longer to heal and could lead to complications. If you sustain a mild injury such as a sprain or strain, take painkillers and follow the RICE method at home (rest the affected area, use ice packs and compression to reduce swelling and elevate the injured limb above the level of your heart). However, for more serious injuries like dislocations or fractures always seek medical advice.
After an injury, give your body sufficient time to recover and rehabilitate fully before returning to exercise. If you go back too soon, you risk re-injuring yourself or developing a more serious injury. Never exercise when you are tired or in pain.
Common sporting injuries
We treat many different types of sport-related injuries at York Orthopaedics, including trauma fractures, stress fractures, dislocations, knee, ankle and wrist injuries, sprains, strains and ruptures, shin bone pain and damage to the Achilles tendon.
If you would like advice on diagnosis and treatment, contact our team of orthopaedic specialists who will be happy to help.
A Leading Team of Orthopaedic Specialists – North Yorkshire
We are a team of specialist orthopaedic surgeons each of whom has a particular area of expertise. Not only are we the largest orthopaedic practice in North Yorkshire but we have been established the longest and have many satisfied patients. Take a look at our Testimonials page to see what they say.
Telephone: 01904 373032
Email: info@yorkorthopaedics.co.uk
OUR LOCATIONS
Clifton Park Hospital – Main Hospital Shipton Rd, Rawcliffe, York YO30 5RA – Directions
Clifton Park Hospital – Outpatients Department, Equinox House, Clifton Park Ave, York YO30 5PA – Directions
Nuffield York Hospital – Haxby Rd, Clifton, York YO31 8TA – Directions
