Your Favorite Sports. We all love a good workout or game, but the last thing you want is to end up sidelined with an injury. Lucky for you, we’ve got some expert tips from coaches and athletes to help you steer clear of pains, sprains, and all that nasty stuff.
Starting Strong: Prevention is Key
Jumping into a new sport or workout routine is exciting, but it’s easy to overdo it and end up hurting yourself. Remember, it’s better to prevent injuries than to deal with them later. So, before you hit the field or the gym, take some time to prep your body and minimize the risk of getting sidelined.
Running: Pace Yourself to Avoid Common Issues
Running might seem like the simplest exercise, but it’s easy to push yourself too hard and end up with aches and pains. According to Tom Berry, a personal trainer, the most common running issues include achilles soreness, iliotibial band pain, and shin splints. These usually stem from training too much, too soon. To avoid them, gradually increase your running volume and give your body time to recover between sessions. And don’t forget strength training – exercises like calf raises can help strengthen your muscles and reduce the risk of injury.
Football: Watch Out for Those Adductors
Whether you’re playing like Messi or just having a kickabout with friends, football can lead to some common injuries. Adductor tears are a big one, says pro footballer Rayen Monzer. These muscles, which pull inward, are often overlooked in strength training and can easily get overtired. To prevent injuries, make sure your glutes are engaged and warmed up before you hit the pitch. Simple exercises like fire hydrants can help wake up those big muscles and keep them ready for action.
Tennis: Protect Your Elbows and Shoulders
To prevent it, make sure you’re using the right racket and grip size for you. Strengthening your forearm muscles can also help. And don’t forget about your shoulders – exercises focusing on mobility and stability can prevent injuries from repetitive overhead serves. Try some external rotations with a resistance band to keep those shoulders strong and stable.
Bonus Tips for Quick Movements
Ankle sprains from quick lateral movements are another common issue in sports like tennis. Appropriate footwear is essential, but balance exercises can also help prevent injuries. So, before you hit the court, try some balance exercises to strengthen those stabilizing muscles and keep your ankles safe.
Remember, staying injury-free is all about preparation and taking care of your body. So, warm up properly, listen to your body, and don’t overdo it. With the right approach, you can enjoy your favorite sports without the fear of getting sidelined by injuries.