Every year, there are thousands of people who experience sports injuries. Some of this can be on sports like weight lifting, bicycling, golfing, fishing, and skiing. Here are ways on how you can prevent injuries during sports and other physical activities:
Wear the Right Gear
If you are into biking, make it a habit to always wear the helmet. If your helmet has damage on it, you must go and buy a new one. For every activity or sports that you have, always utilize the appropriate gear. This will protect your body in every untoward incident that might happen in the future. Wear the right kind of footwear for your sports. You can learn more about this by asking your physiotherapist.
Stretch Before Exercising
Before performing the exercises, make sure to perform some warmup activities. You can do this by slowly walking, stretching, or swinging your arms. You can also perform the exercises but for slow motion or gradual pace only. With this, you can gradually increase the temperature in the muscles. It will be less likely to get injured or torn during the workout proper. Make sure to do dynamic warm-up stretches so each muscle type is prepared before the main workout.
Ten Percent Rule
In your exercises, always follow the 10-percent rule. Each week, make sure that you increase your activities for ten percent only. For example, if you walk one kilometer per day for week 1, you must not walk more than 11 kilometers on week two. You can increase one factor each week like intensity, distance, or terrain.
Do Not Perform the Same Routine For Two Consecutive Days
As you perform the same routine for two consecutive days, you are more likely to injure your joints and muscles. For example, if you do weightlifting today, try to walk or swim on the next day.
Read the Instructions of Exercise Equipment
If you are using workout equipment in your house, make sure that you read and understand its instructions accordingly. For example, in using the rowing machine, digest the manual before you use it. Check whether the equipment is still working before using them. If necessary, you can ask the help of your physiotherapist to be sure of its use.
Drink Water Before, During, and After Exercising
In working out, make sure that you take enough water before, during, and after exercise. This will help your body prevent dehydration. During exercises, you can sip some water for example in every 10 minutes. You can also drink products with electrolytes.