Sometimes a muscle pulls too far, a joint tilts the wrong way, a tendon tear or even break a bone…. We are speaking of sports injuries. To prevent sports injuries you should gradually build up your sport. Start step by step with an exercise routine. Always start with a warm up.
For example, a first round of racing on an exercise on bikes. Do exercises that fit your sport, so you can smoothly make the major movements can maintain better control and longer. Close the exercise with leaking or stretching exercises. This allows your body to gradually cool. Continue to exercise regularly. How to stay fit. Did not workout, for a while? Building exercise gradually again.
What is a sports injury?
Sport and exercise we do with our bones, muscles, tendons and joints. We call that ‘the musculoskeletal system. When you exercise, your musculoskeletal system is stronger. Bones and tendons become firmer, thicker muscles and your joints flexible.
Sometimes it is just wrong. A muscle stretches too far, a joint tilts the wrong way, a tendon tear or even break a bone are all sports injuries.
How is a sports injury?
Sports injuries can occur suddenly, for example because you sprains or fall, or by an opponent touch or collides with you. In some sports, certain injuries are more common because of an uneven ground, for example in soccer, there is a chance on spraining of the ankle. Here the ankle ligament can tear. If you with lots of power outlets to jump or sprint, then there can be caused by rapid stretching a tear in a calf muscle (whiplash). If you fall while your skis stuck in the snow, you can easily twist your knee.
Sports injuries can also occur gradually. For example, training on hard surfaces and do not wear good shoes, your knees should always absorb the blows. If you train too hard can overload your muscles or joints. In this article, you will find all important information to prevent injuries while playing sport.
Advice to prevent sports injuries
Each sport gives personal injuries. To prevent injuries, there are the rungs in a row, with common injuries there. Choose your sport and see what you can do best to prevent injuries.
A few examples of protection against injuries:
- Your ankle taping or bracing if you have had an ankle injury.
- Shin guards for example, in football or hockey.
- Mouthguard with hockey.
- Wear a helmet when you go skiing, snowboarding, mountain biking or cycling.
- Children wear a helmet when skating or sailing.
- Knee, wrist and elbow pads for roller skating.
- Wear shoes that are appropriate for your sport and to the surface where you sport. For tips about sports on prevent injuries.
Recommendations to prevent sports injuries
To prevent sports injuries, you can do this:
- Make sure that you gradually build up your workout. Follow an exercise routine that suits your age, fitness and sport.
- Warming up
- Always start with a warm up. In most sports: first take a round of racing or just on an exercise bike. Do it until you feel really warm. The blood vessels in your muscles are then wide open. It flows much oxygen-rich blood through your muscles. The muscles become more flexible and work better together. After warming up, you are fitter. You had better watch out and responds faster. After a good warm up, you have less risk of new injuries.
- Strengthening exercises
- This will develop power and speed. This allows you to unexpected movements or shocks faster and better absorb. In football for example, help exercises to strengthen the muscles around the knee joint.
- Exercises that fit your sport, so you can smoothly make the major movements can maintain better control and longer.
- At the end or during sport: connect sports with leaking or stretching exercises. This allows your body to gradually cool. Then you have less chance of muscle soreness and stiffness the next day.
- Continue to exercise regularly. How to stay fit. Did not workout, for a while? For example, through injury or winter? Construction sports then gradually again, especially if you are elderly.