"Playing sports and engaging in physical activity is a great way to stay healthy and have fun at the same time," says Brandon K. Zinn, DO, MPH, Sports & Musculoskeletal Medicine at ARC Cedar Park Building B, "but like anything else, it can also come with the risk of injury." To avoid injury and keep yourself in the game, it's important to take preventative measures.
Here are nine tips to help prevent sports injuries:
1. Always warm up before physical activities
It's important to get your body warmed up and ready for physical activity. Take at least 5 minutes to do some light submaximal exercises to get your heart rate up, and muscles warmed up.
2. Enjoy physical activity regularly
Staying active regularly will help your body stay in shape and reduce the risk of injury.
3. Don't forget protective equipment when you need it
Depending on the sport or activity, you may need protective gear like helmets, pads, or braces. Make sure you have the right equipment and wear it consistently.
4. Don't skip out on weight training
Strength training can help build up your muscles and prevent injury. Make sure you include weight training as part of your workout routine.
5. Avoid overuse and switch up your exercises
Overusing the same muscles or repeatedly doing the same exercises can lead to injury. Instead, mix up your exercises and give your body time to rest between workouts.
6. Practice proper form when exercising
Improper form can lead to injury. Make sure you're using the right form and technique when exercising.
7. Listen to your body, take a break, and recover
If you're feeling tired or experiencing pain, it's important to take a break and let your body recover. Overworking yourself can lead to injury.
8. Follow a balanced diet
Eating a balanced diet can help keep your body healthy and strong, reducing the risk of injury.
9. Be consistent
Consistency is key. Make sure you're staying active regularly and following a consistent workout routine.
Common sports injuries
Even with preventative measures, injuries can still happen. Here are some common sports injuries to be aware of:
- Sprains and strains
- Knee injuries
- Swollen muscles
- Achilles tendon injuries
- Pain along the shin bone
- Rotator cuff injuries
- Fractures (broken bones)
- Dislocation
When to see an orthopedic or sports medicine doctor
"If you experience any pain or discomfort while playing sports or engaging in physical activity," says Dr. Zinn, "it's important to see a doctor." An orthopedic or sports medicine doctor can help diagnose and treat any injuries you may have and provide guidance on how to prevent future injuries. If you're experiencing any persistent pain, swelling, or weakness, make an appointment with a doctor as soon as possible.
ARC Sports and Musculoskeletal Medicine has a team of experienced physicians and therapists that offer orthopedic consultations, physical therapy, and sports injury evaluations and treatments to help you stay in the game.
You can get non-surgical orthopedic care from the Sports and Musculoskeletal Medicine providers at these ARC Clinics:
ARC Orthopedics provides comprehensive care for conditions related to bones, joints, muscles, and nerves. Their experienced orthopedists offer personalized treatment plans, from conservative therapies to surgical interventions, to help patients get back to their daily activities with improved mobility and reduced pain.
ARC locations that include orthopedics services:
Don't let pain hold you back — book your appointment today and get back to doing what you love!