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Factsheets
Preventing
Sports Injuries
Most sports injuries are the result of inadequate training in certain
sports, structural defects in the body, and weaknesses in the body. The
majority of people who start exercising (six out of 10) sustain a sports
injury within six weeks. However, with the proper precautions, sports
injuries can often be prevented.
How can I prevent a sports injury?
The following are some basic steps to prevent a sports injury:
Warm up properly before any physical activity.
Developing a warm-up routine that you feel comfortable with. For example, a warm-up routine of at least 10 minutes of very gentle exercise, including
a jog or brisk walk to increase body temperature.
Stretching exercises that concentrate on muscle groups that are particularly
at risk. You should hold the stretch to the point where you feel tension in
the muscle - but not pain.
Build up the stretching to holding for 30 seconds - this increases the blood
supply to the tissues making them more pliable.
Alternate exercising different muscle groups and exercise every other day.
Cool down properly after exercise or sports.
After exercise don't just stop but continue with mild physical activity for
a few minutes followed by a few stretching exercises to prevent muscles
stiffness.
Stretching exercises can improve the muscles’ ability to contract and
perform, reducing the risk for injury.
If you do develop an injury, stop immediately and take appropriate action.
Always wear correct clothing.
Shoe support may correct certain foot problems that can lead to injury.
Back injuries may be prevented with the following:
pelvic tilt exercises (to decrease excessive lower back curvature)
abdominal strengthening exercises (to help stabilize the back)
lower back stretches.
If you do sustain a sports injury, make sure you participate in adequate
rehabilitation before resuming strenuous activity.
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