Whether you’re looking to live a healthier lifestyle or find more time to exercise, taking up additional activity too quickly can increase your risk of injury. Keep reading to learn our expert tips on how you can steer clear of sports injuries and nurture your physical health.
Preventing Sports Injuries 101
It’s important to ease into any exercise that’s new to you or that you haven’t done in a while (like that occasional ski trip). If you’ve been inactive for an extended period or have health concerns, check with your physician before starting an exercise program. When you’re ready to go, give yourself the best chance of meeting your long-term fitness goals by preventing injuries. Here are our expert tips:
- Check Your Shoes
Make sure your athletic shoes fit well and are in good condition. This can help prevent ankle rolls and reduce undue strain on your feet, knees, hips and back.
- Warm Up
A five- to 10-minute pre-exercise warm-up should include gentle stretching, strengthening and cardiovascular exercises. While warming up, consider the physical demands of your upcoming activity. For example, prepare for tennis or basketball by carefully stretching your Achilles tendon.
- Don’t Be a “Weekend Warrior”
Routine physical activity will build and maintain your conditioning, allowing you to participate in any athletic pursuit with a lower risk of injury. Experts recommend at least half an hour of physical activity most days. Walking is one of the best all-around exercises to help you stay in shape.
- Take a Break
Rest for a day between games or workouts to allow muscles to recover and prevent overuse strains and injuries.
Four Common Sports Injuries to Avoid
Be aware of these four common sports injuries and seek medical advice if you notice symptoms.
Rotator Cuff Tears or Impingements
Rotator cuff tears or impingements are caused by straining a cold muscle during a sudden overhead motion, such as a tennis serve.
Achilles Tendon Ruptures and Tears
This type of injury is often seen in middle-aged athletes who haven’t stretched. These injuries can occur in any sport that involves running, especially during sudden acceleration, as in tennis and basketball.
Sprains or Strains of the Medial Collateral Ligament
The medial collateral ligament stabilizes the inside of the knee joint. Often caused by a lack of strength or flexibility, this injury can occur when you’re pivoting in basketball or rotating suddenly, as a base runner in softball might.
Elbow Tendonitis
Elbow tendonitis is an inflammation of the tendons that run from the elbow to the wrist. It’s caused by repetitive motion and can affect bowlers and racket-sport enthusiasts.
Helping You Play at Your Best
Whether you’re experiencing new or worsening symptoms or seeking ways to prevent a sports injury, one of our sports medicine experts is ready to help you heal and reach your goals. Learn more about our partnership with USTA National Campus as part of our ongoing commitment to providing whole-person care.
