EVE's
TOP 10 INJURY PREVENTION TIPS
Point Sports Therapy Clinic
I have searched the mega database and identified 10 Top Tips for preventing sports injury for you.
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According to my calculations, if you follow these top tips you should significantly decrease the risk of injury while training!
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Another way to prevent injury is to do sports specific exercises. See our Self-Help Shop for your programme.
- EVE
1 - EARLY IDENTIFICATION
Pain or soreness that lasts for MORE than 48 hours requires medical attention. Being attentive to your body and noticing the early signs of pain can help prevent further injury.
Bruises and scrapes DO NOT require medical attention, neither do mild sprains and strains as these can be treated at home within the first 3 days using the PRICE method.
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PROTECT- protect the site from further injury e.g. through a support.
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REST- try not to aggravate the injury and rest as much as possible to allow the body to focus on healing.
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ICE- ice the injury for 10-15 minutes then take a 20 minute break and repeat until swelling goes down.
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COMPRESSION - use a bandage to compress the injury to stop the spread of swelling. Doing this along with the icing should stop the swelling quicker.
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ELEVATION - Elevate the injury above the heart so that blood is not being pumped to it as this will increase swelling.
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BONUS TIP
- DO NOT PLAY THROUGH PAIN!
When in severe pain STOP! You should know your body and what you can handle, so if the pain is too much for you, DO NOT continue! You will cause yourself more damage which would take longer to heal.
2 - ENVIRONMENT
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The environment you train in is also very important in preventing injury. You must be mindful of your surroundings. For example, you want your environment to have...
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NO DISTRACTIONS - light, temperature, people, music?
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The right amount of SPACE for what you are doing - high ceilings for stunting, space to move around
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NO RUBBISH or spills on the floor
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The right FLOORING- crash mats, grass, astro turf, wooden floor
3- TECHNIQUE
​Using the correct technique in sports and exercise can be helpful to prevent injury and optimise perforamance. Poor technique can lead to over stretching/ muscle tears, imbalances and acute injuries.
It is important to note that having poor technique will not ALWAYS lead to injury and having good technique does not mean you will never get injured.
4-NUTRITION & HYDRATION
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It is extremely important to have a BALANCED DIET and stay HYDRATED while training for a sport. Sports take up a lot of energy which is replenished by the food we eat and muscle tissue is made from around 75% water so it is important that we stay hydrated when training.
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Not enough food and water while training can lead to...
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Fainting
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Lack of energy / Fatigue
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Nausea
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Dizzy/ Light-headed​​ness
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Headaches
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Poor performance
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Lack of concentration
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Bad skin
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Higher risk of injury
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No progress from training - harder to build muscle, endurance or lose weight
5 - previous history
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Previous injuries, that have not been managed well can lead to a HIGHER RISK of re-injury. This could be due to the structures becoming weaker, meaning the body can not function properly. It could also be due to overcompensating for the injured side or becoming fearful of exercises which can lead to degeneration of structures due to the lack of use.
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Your medical history also plays a part as certain pathologies increase your risk of injury such as diabetes, osteoporosis, or poor mental health.
6 - REST
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It is important to have REST DAYS and limit the amount of training you do. When competitions/ matches/ games are coming up it is easy to over-train, but this can lead to injury and even prevent you from taking part. It will also cause fatigue and lack of focus which will affect your performance and make you more susceptible to injury.
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Each sport has a different demand on the body and so will have different requirements for rest and training duration but just make sure that you KNOW YOUR LIMIT and you reduce your training amount if you feel like you may be doing too much. You can ask your coach to gauge how much you should be doing.
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BONUS TIP
- Mental health
Getting 7 HOURS OF SLEEP or more will help to keep you alert, improve your performance and your mental health. Taking care of your mental health is important in sports to ensure that you can handle the pressures of competing, and optimally use your body. ​
7- EQUIPMENT/ AID
It is important to have the right gear when participating in sports and REGULARLY CHECK & REPLACE your equipment. For example, you should always check your dance shoes are not leaning to one side, still has cushioning, ties up properly and is the correct size to prevent a potential injury.
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BONUS TIP
- Ask for assistance
In sports that include tumbling and stunting such as cheerleading and gymnastics, a spotter is commonly used to ensure that the athletes are kept safe. When trying a new skill try to make sure there is someone there to support you in case you fall and ensure that they know what they are doing, so that they can advise you on the best way to execute the stunt/move with the lowest risk of injury.
8 - CONDITIONING
It is important to warm up and cool down EVERY time you exercise to prevent injury. Warming up prepares the body for exercise by slowly increasing the heart rate which, in turn, increases blood flow to the muscles. Additionally, the movements done during a warm up loosen the joints, preparing the body for exercises and reducing the risk of injury. Warming up also mentally prepares you for exercise by giving you time to adjust and focus on your upcoming session.
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Cooling down after working out will help to slowly bring the heart rate back to normal while removing any built up lactic acid, which can be toxic to the body if it reaches high levels.
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When training ensure that you condition your WHOLE body, not just what you think you need to do. This will help you to improve your overall performance as your body is linked, so it is important that all parts can keep up. For example, having a weaker upper body may mean that you cannot squat as heavy because you would not be able to support the weight on your shoulders.
9 - GRADUAL RETURN
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Once injured make sure you WAIT the appropriate amount of time before training again, and when you do, gradually build up to the level you was at. This will vary for each injury and level of athlete so please consult a Sports Therapist and your coach to find out the appropriate time frame for you. DO NOT just start where you left off as your body will not be able to handle it.
10- PREDISPOSITIONS
Bony deformities and tight or lax/loose joints are some examples of predispositions that can make you more susceptible to injury. Your posture, body alignment and any muscular imbalances, also contribute to this. For example, if you have flat feet or knocked knees that could cause injury and also affect the function and movement of surrounding joints and leading to higher risk of injury.
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It is important to be aware your predispositions and train to support/ strengthen them.
DISCLAIMER:
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The information provided on this website is not intended to be a substitute for professional face to face diagnosis of injuries. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. You are encouraged to review this content with a medical professional and if you have any concerns or questions about your health, you should consult with a health-care professional.
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The use of any information provided on this site is solely at your own risk.
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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.