What do regular exercisers and athletes have in common? They are all equally susceptible to injury. Prevention is often the best medicine. These five tips will help you protect against the most common sports injuries among men, whether you are a weekend warrior or a star player on your rec club team.
Wear a helmet
Although contact sports such as rugby and football are fun, they can cause serious head trauma. A helmet is a must before you engage in rough-and-tumble sports or take your bike out for a spin. This will reduce the chance of getting a traumatic brain injury. Even though you are wearing a helmet, you could still get a concussion. If you feel dizzy, nauseated, or exhausted after hitting your head, seek medical attention immediately.
Warm up before you start
To prevent injury gentle stretching and light movement are the best ways to avoid it. Warming up increases flexibility and blood flow to muscles, reducing muscle strain or pull. Warming up properly takes at least 5-10 minutes. Warm-up exercises include jogging, touching your toes, and circling your arms.
Use proper form
According to the National Institute of Health, improper forms are one of the leading causes of sports injuries. To learn proper form before you try a new sport or any new piece of equipment for the gym, consult an expert or trainer. Proper form is usually defined by well-formed joints, a tight core, and relaxed shoulders.
Move slowly
Do you know the expression Rome was not built in a day? Fit bodies are no different. Don’t overdo it if you don’t exercise on weekends or haven’t been to the gym for a while. Pay attention to your body, and gradually increase the intensity each week. You can also alternate high-intensity workouts and days of active rest (walking, gentle stretching, etc.). Give your muscles time to heal.
The right shoes
Running cross-training or playing field sports requires cleats, so not all sneakers are created equal. The wrong shoes can increase your chances of pulling or breaking a muscle. If you go to the gym regularly, consult a specialist in sport’s shoes and have your sneakers replaced at least twice per year.
These tips can help protect against common injuries in sports for men, but they don’t eliminate the risk. If you sustain an injury that doesn’t improve within a few weeks of proper rest and care, get medical attention immediately. Injuries that are not treated promptly can lead to long-term complications such as arthritis.
