Injury Prevention 101

Posted By Integrated Medical Center of Florida on Dec 12, 2016 |


Athletes, fitness buffs, and ordinary people want to lower their chances of incurring injuries. Injuries may lower one’s fitness, hamper athletic performance, and may develop into arthritis if not given proper medical attention. There are many issues that may contribute to the development of injuries. Knowing the causes of common injuries and doing adjustments to one’s exercise routine may lead to the prevention of common injuries. In addition to these factors, maintaining a regular diet may play a key role in injury prevention.

The amount of training one undergoes plays a major role in the development of injury. Training properly may reduce the development of injuries. Medical studies show that the best injury predictor could be the amount of training regimen, because intense training may lead to wear and tear of the muscles. These muscles may do a poor job in protecting the connective tissues and increase the damage to the bones, cartilages, tendons, and ligaments. Individuals who regularly engage in sports activities and regular exercise should remember to do them properly and moderately to reduce the development of injuries and other health ailments.

Other physical effects of over-training may include the following:

  • pain in the muscles
  • increased resting blood pressure
  • decreased athletic performance
  • decreased maximal blood lactate concentrate
  • weight loss

Many injuries are caused by weak muscles which are not ready to handle the demands of certain sports. Some body parts might not be strong enough to cope up with the demands of intense training or sport. For this reason, health specialist advise individuals who partake in sports activities to incorporate resistance training with their regular training. Resistance may improve muscle strength, power, and endurance. Some of the things that can be used in resistance training are free weights, gym equipments, and one’s own body weight. Resistance using one’s body weight be done by performing push-ups, sit-ups, chin-ups, and many more.

Warm-ups coupled with stretching is critical in preventing injuries. Warm-ups that last 15 to 30 minutes which includes slow, gradual stretching may help lengthen muscles, increase blood flow and muscle temperature. Because of these factors, the muscles will be prepared for the intensity of training and are less likely to get hurt. A little light jog coupled with stretching before training may reduce the chances of developing injuries.

Other injury prevention tips include:

  • avoid training when tired
  • increase consumption of carbohydrates during heavy training
  • match increase in training with increase in resting
  • give importance to hydration and nutrition
  • engage in new training activities gradually
  • use appropriate gears, especially footwear
  • monitor daily signs of fatigue
  • seek immediate treatment when symptoms of injury is experienced

Nothing can derail a fitness routine like an injury. Medical studies show that minor injuries can be treated with rest and physical therapy. However, it is always important to know the causes of injuries and know the things that can be done to prevent them from developing. Individuals who want to engage in sports activities should seek the approval of doctors, physical therapists, and other health specialists. This step is essential in understanding the proper training and food consumption. These factors are essential in developing a healthy body and improved overall health.