Sports Injury Prevention

How do Sports Injuries Occur?

Sports injuries can either be acute, as a consequence of an accident, chronic, as a consequence of repeated overload, or a combination of the two.

Types of Sports Injuries

The most common types of sports injuries include:

• Sprained Ligaments,

• Muscle/Tendon Strains,

• Repetitive Strain Injuries (RSI),

• Fractures, and

• Dislocations.

How to Prevent Injuries from Occurring?

Recovery

You continuously have to balance the amount of stress you apply to your body with the amount of stress your body can take. If your muscles are sore more than 48-72 hours after your training, the intensity was too high. And when the same joint aches and painful tendons keep occurring, it’s time to reduce your training intensity and/or frequency.

a. Sufficient Rest and Sleep

If you give yourself enough rest, your body will be able to handle more stress. If you don't rest enough, you increase your chance of injury. Learn how to recognize the signs your body gives you when you're overdoing it.

b. Active recovery

Active recovery involves 5-20mins of low-intensity training, replicating movements of your training, to increase circulation and promote recovery. Combine with stretching, foam rolling, massage, and relaxation.

c. Resolve old Injuries

Do you know what the highest risk factor for injury in sports is? Previous injury.

• Ensure you recover well from your injuries.

• Keep training your “weak spots” so they don’t catch up with you later.

• Full Rehabilitation integrating sports-specific movements.

Warm-up

Your risk of injury increases if you aren't warmed up properly! Make sure you are really warm- you should be sweating! An effective warm-up starts off with unspecific cardiovascular exercises, dynamic stretches, and muscle activation, and progresses gradually to sport-specific movements with increasing intensity.

Flexibility

Make sure you maintain good flexibility throughout the body. A shortened muscle may create muscle imbalances, which may then become a problem. Ensure you stretch well after each training session, avoid long hours of sitting and maintain a good posture.

Strengthening

a. Train Core Stability

Your core is essential for the transfer of forces throughout the body (think of a sprinter using the arms to run faster or the fighter using the hips to punch harder). Strengthening your core stability will not only decrease your risk of injury but will also improve your performance.

b. Strength Training

Strengthening is essential for movements like jumping and landing. The stronger you are the higher you can jump and the faster you can tun. You will also be able to generate more power!

Strength training decreases the risk of injury by increasing your bone density, and by making your tendons stiffer. Do exercises like squats, deadlifts, power cleans, military press, bench press, and bent over rows, for 2-3 times a week.

Agility Training

When was the last time you tore a ligament in your knee due to a simple misstep?

Many avoidable sports-related injuries occur when our body falls out of alignment while we are in the middle of dynamic motion (i.e., jumping, running, or lifting).

Agility training improves flexibility, balance, and control. Agility helps the body to maintain proper alignment and posture during movement, such that sensitive areas such as the shoulders, and ankles are protected while moving quickly.

Jump Training (Plyometrics)

Correct jumping and landing mechanics are essential for injury prevention in sports. It makes your tendons stronger and prepares you for forces that exceed the usual training demands.

During competitions, when you're met with movements that require high forces and load, the body needs to be prepared to deal with it. Plyometric training help to train your nervous system to be ready for such movements, and thus decrease the risk of injuries.

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