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You're not hulk, so know these injury prevention techniques

Updated: Aug 16, 2019

Any sport, when practiced or played, may lead to injuries. It is, therefore, important for us to know how to prevent them as injuries can lead to breaks, discontinuation or even retirement from sports. Before we get into how to prevent sports injury, we can take a look at the causes of injuries.

Some of the main causes of sports injury: Poor or incorrect training methodology or practices, lack of sporting gears, poor health conditions, inadequate warm-up or stretch exercises before a sporting event.

Common sports injuries include: Sprains, ankle, knee, shoulder or toe injuries, muscle tear, fractures, bone dislocation, hamstring strain (common across cricketers), concussion (Boxers, football players may face this often), shin splits (often reported by runners) to quote a few.

How to reduce the risk of injury?

Take breaks: Any sports involve strain on the muscles of the body at various levels. Take adequate time offs for the muscles to recover. Stretching muscles for a protracted period of time can lead to muscle pulls and ligament tears.

Use the right equipment: Purchase and use the right sporting equipment that fit your size. This helps to provide necessary support for your feet, ankle, elbows and shin.

· For sports such as archery, ensure you are well equipped with the right size chest guards, arm guards, finger guards and other protective gears.

· Skating protective kit will include elbow, wrist, palm and head guards to ensure the joints and bones are well protected from injuries due to skidding or falling.

· A cricket set contains helmet, thigh, arm and chest guards, fielding pads, abdomen or pelvic guards.

· In soccer, legs are the most vulnerable to tackles and kicks, so you need shin pad of the right size to protect your legs.

Become more flexible and strengthen your muscles: Stretching as a part of warm-up helps to increase blood flow into your muscles. This could include stretch exercises, running, jogging, cycling and must be practiced for 15 minutes before the game. Similarly, a cool-down period is required to help you reduce muscle stiffness and soreness after the game. Low-intensity exercises can be done during this time. Try different sports activities to strengthen all your muscles. Some sports will help you develop a certain type of muscle while others help develop another. Playing different types of sports can help you tone your body better.

Be well hydrated: Maintaining fluids in our body is important to regulate body temperature. Dehydration will reduce the blood circulation and cause lesser oxygen supply to your body. So, take adequate fluids to keep yourself active on the game.

Other tips: Ensure you have enough sun protection when playing on a hot day and have supportive clothing to keep you cool, light and sweat-free. Acclimatize yourself to the playing conditions, be it heat or cold so your body can play its natural game.

Treat injuries seriously: If you get injured, take immediate help and seek professional assistance for serious ones. Take adequate rest to recuperate, get an early and accurate diagnosis and appropriate treatment done.