28/02/2021 / Health and Fitness

Top 7 ways to Avoid Sports Injuries

Working out, exercising, or playing a sport has several physical as well as mental benefits for us. If these activities are performed by taking care of various aspects, only then they will prove to be beneficial; otherwise, you may face injuries.

Seven ways to Avoid Sports Injuries
Mazia AhmedMazia Ahmed
Mazia Ahmed
MSc Nutrition Science, Ph.D. Scholar
Medically Cited
Fact Checked


A child from a very little age starts playing outdoor games/sports and is prone to get injuries by simply falling in the field. As a person grows up while being engaged in a sport, gets regular injuries. These injuries can be bought to a halt by ensuring some basic things that we are about to discuss.

Working out, exercising, or playing a sport has several physical as well as mental benefits for us. If these physical activities are performed by taking care of various aspects, only then they will prove to be beneficial; otherwise, the individual may face injuries. Here are some of the points that a sportsperson must keep in mind while training or playing in the field:

Best ways To Reduce the Risk of Sports Injuries

  • Warming Up and Cooling Down the Body

  • Wear right and proper gears

  • Training Temperament

  • Appropriate Nutritional Intake

  • Rest and Recovery

  • Hydration during training

  • Body Conditioning

1. Warming Up and Cooling Down the body

A decent warm-up is a must before heading for physical activity. The sportsperson must reach a significant level of heart rate so that the body can perform in an ideal way. The muscle tissues must be in a position to improve the mobility of the entire body. It makes sure that the body functions in an appropriate manner and the risk of tendon strain is minimized to a good level. An ideal workout is one where the same activity is performed with low intensity, keeping the energy level intact.

A very large percentage of sportsperson acknowledge the importance of cooling down the body. It can be defined as an activity that is opposite to warm up. It helps in getting back to the level of the heartbeat as it was before the session. The benefit of cooling down the body is to prevent unnecessary soreness across the body.

2. Right Gears

This is one of the most common areas that regular sportsperson neglect. It is highly recommended to choose the correct sports gear as they help in preventing injuries of all kinds. Modern sports gear is developed with the help of science and technology, which minimizes the risk of injuries. There are gears and equipment available for every sport at your nearest retailer or even at a basic sports shop.

3. Training Temperament

The sportsperson must have access to quality guidance in the sense that they must be taught to improve the level of intensity of their training step by step. It must be noted that training excessively during the initial days is one of the most common reasons that the sportsperson face injuries. The training must be done at a steady pace along with maintaining an ideal technique. The coaches, players, and people involved in a sport must not promote ego pieces of training, i.e., the factor of emotion must be kept aside while training. It has been seen that a large proportion of injury cases are due to imitating the experts.

Seven ways to Avoid Sports Injuries 1

4. Appropriate Nutritional Intake

Nutrition is as important as using a certain technique in a sport. Your daily food must meet the required nutritional value so that the body faces no struggle in coping up with the increased level of intensity during the training. The sportsperson must follow an ideal diet chart through which the body can extract vital elements like proteins, essential fats, and other nutrients. For example, healthy fats are important to consume as they support the joints of the human body, and thus, the chances of getting injured get minimized.

5. Rest and Recovery

The sportspersons are advised to have a required amount of rest that is a must for the body muscles to get recovered. Rest is as essential as the training itself. Getting an optimum amount of sleep is necessary for the sportsperson so that the next session of training must be done properly and a better performance could be delivered.

6. Hydration during training

The athletes or sportspersons should keep themselves hydrated by drinking a decent amount of water in between the training session. Hydration helps in activating the cells and restoring the energy levels. The player must drink some water before, after, and most importantly, during the training. Proper intake of water also ensures the risk of heart-related disease, fatigue, or vomiting during the session. Be educated about the level of water that is to be consumed as the excess level of water will lead to bloating, and the person will find it difficult to perform.

Seven ways to Avoid Sports Injuries 2

7. Body Conditioning

Dedicate a day to a week for the conditioning of the body. Conditioning of the body can be defined as sessions of getting optimum sunlight, taking care of the skin, sparing some hours to strengthen your body joints, etc. Conditioning helps in avoiding injuries during game/sport and minimizes the risk of facing fractures, dislocations, sprains, etc.

These were some of the vital points that an athlete or a sportsperson must remember. It is advisable to take care of these dimensions and train in a positive aura.

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