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10 Tips to prevent Sports Injuries

Introduction :

Exercise is excellent for the body, and sports injuries may often be avoided with the right safety measures. The caliber of protective gear, including as padding, helmets, shoes, and mouth guards, has contributed to an increase in sports safety. You may still be vulnerable to harm, however. Before beginning any kind of physical activity, particularly strenuous workouts or sports, always speak with your doctor.

How may a sports injury be avoided?

Dr. Milind Tanwar offers some advice for professional and amateur players on how to avoid sports injuries.

1) Create a workout regimen that combines aerobic, weightlifting, and flexibility exercises. This will lessen your risk of being hurt.

2) Alternately work out various muscle groups every other day.

3) Following exercise or sports, properly cool down. The duration should be double that of your warm-ups.

4) Maintain hydration. To avoid dehydration, heat exhaustion, and heatstroke, drink water.

5) Stretching exercises may increase a muscle's capacity for contraction and activity, lowering the chance of injury. Each stretch should begin gently until you feel some tension in the muscles. It shouldn't hurt to stretch. With each stretch, try to hold it for up to 20 seconds.

6) Develop the proper sportsmanship practices.

7) When worn out, rest When you are fatigued or in pain, avoid exercising.

8) When strength training, always take your time and do each repeat through the entire range of motion.

9)Before you resume vigorous activity after suffering a sports injury, ensure sure you received the necessary therapy.

10) Always use the appropriate equipment while exercising

The Emotional Counter part :

A youngster may experience substantial emotional stress due to the pressure to succeed. The effort, sportsmanship, and hard work of young athletes should be evaluated. Instead of punishing or criticizing them for losing a game or competition, they should get praise for working hard and developing their talents. Having pleasure and developing skills for lifetime physical exercise should be the primary objectives.

The four-step paradigm for injury prevention in sports was established and suggested by Van Mechelen in 1992, and since its debut, injury prevention programs have been designed and evaluated using this model as a guide. The following actions are included in the model and may be taken to avoid sports injuries: **

1) Establishing the extent of injury in a specific population through surveillance systems

2) Identifying the risk factors for injury in a specific population

3) Development and validation of injury prevention strategies

4) Evaluation of these injury prevention strategies by measuring the impact of the prevention strategy on the incidence of injuries using appropriate surveillance systems

Cheers !

** Von Mechelen W, Hlobil H, Kemper HC. Incidence, severity, aetiology and prevention of sports injuries. A review of concepts. Sports Med 1992;14:82-99.

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