Learn How to Prevent Sports Injuries

An injury is damage to the body’s structure or function caused by physical or chemical trauma. Injuries can occur during physical activities or sports, whether in competitive or recreational settings.

If not treated promptly and properly, an injury can lead to physical impairments or limitations. This can have a significant impact on those who enjoy sports or have a career in athletics.

Causes of Sports Injuries

Sports injuries can result from various risks, including internal factors such as lack of fitness, physical anomalies, a history of medical conditions or prior injuries, and psychological factors like motivation and competitive drive.

Other factors that can affect injury risk include the type of sport, the use and adherence to protective gear, and weather conditions like extreme heat and high humidity. Additionally, game situations such as opponent provocation and close scores can also contribute to the risk of injury.

Preventing Sports Injuries

Physical fitness is crucial in injury prevention, but it's not the only factor. Improper technique and equipment can also significantly increase your risk. Let's explore key considerations to prevent sport injuries:

• Choose sports that align with your fitness level.
• Select a safe environment and comfortable exercise.
• Wear appropriate attire and footwear designed for your chosen activity.
• Consult a healthcare professional to determine suitable exercise, especially if you have underlying health conditions.
• Exercise according to your ability. Start with light movements and gradually increase the intensity, duration, and frequency.
• Incorporate a variety of movements to work different muscle groups and improve cardiovascular endurance.
• Stay hydrated and meet your nutritional needs before, during, and after exercise. Postpone exercise until 2–3 hours after a large meal.
• Exercise with a trainer or more experienced individual whenever possible.
• Recover with adequate rest, gentle massages, and cold baths or showers after exercise.
• Warm up for 5–10 minutes before exercising, and cool down and stretch afterward.

Reference:

1. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Sports Injuries: Diagnosis, Treatment, and Steps to Take. (https://www.niams.nih.gov/health-topics/sports-injuries/diagnosis-treatment-and-steps-to-take). Diakses pada 20 Juni 2024.
2. Centers for Disease Control and Prevention (CDC). Returning to Sports. (https://www.cdc.gov/heads-up/guidelines/returning-to-sports.html). Diakses pada 20 Juni 2024.
3. National Health Service (NHS). Treating a Soft Tissue Injury. (https://www.yorkhospitals.nhs.uk/childrens-centre/your-childs-hospital-journey/therapy-services/physiotherapy/treating-a-soft-tissue-injury/). Diakses pada 20 Juni 2024.
4. MedlinePlus. Sports Injuries. (https://medlineplus.gov/sportsinjuries.html). Diakses pada 20 Juni 2024.
5. Mayo Clinic. Sprain: First Aid. (https://www.mayoclinic.org/first-aid/first-aid-sprain/basics/art-20056622). Diakses pada 20 Juni 2024.
6. National Health Service (NHS). R.I.C.E. for Soft Tissue Injuries. (https://www.nhs.uk/). Diakses pada 20 Juni 2024.