Health Topics for Sports Medicine

Department of Orthopaedic Surgery

UI Family Care

Preventing Sports Injuries

Most sports injuries are caused by unrealistic demands on your body. When "couch potatoes" take up exercise, they tend to train too hard and too soon. Many forget or ignore simple rules that can reduce their risk of injury. Even experienced exercisers often skip basic safety rules. Be sure to get a medical check-up before starting any exercise program.

Follow these sensible guidelines to avoid the pain and frustration of injury:

• SELECT THE RIGHT SPORT FOR YOU. Participate in sports that you enjoy and suit your health condition. For example, running is hard on bad knees. Swimming and cycling are not. Each provides aerobic benefits.

• EXERCISE CORRECTLY. Injuries occur when people are not careful. Any exercise can be unsafe if not executed with proper form. Seek advice from a certified exercise leader.

• WARM-UP AND COOL-DOWN. Invest 5-10 minutes warming-up and stretching the muscles that will be used for your exercise. Allow your muscles to cool down 5-10 minutes after your workout by walking. The muscles that you have used will be tight and contracted. Stretching these muscles allows them to return to normal.

• PACE YOURSELF. The most common reason for an injury is doing too much too soon. Always begin exercising slowly. Sudden and new actions are more likely to cause injuries. Develop a plan that allows gradual additions to your exercise program. Allow your body time to adjust to new challenges.

• IGNORE THE "NO PAIN, NO GAIN" RULE. It is not true. Exercise requires some effort, but not pain. Stop if you are in pain. Do not do the exercise again unless you can do it without pain. Seek immediate medical care if pain is felt in your chest or neck.

• WEAR CORRECT FOOTWEAR. Wearing worn, old shoes can lead to injuries of the hips, knees, ankles, and feet. Ninety percent of all sports injuries occur in these areas. Wear shoes with the correct support and cushioning for the sport you do. Cross trainers work well if you do several sports.

• MAKE EXERCISE A HABIT. Working out only once a week puts you at risk for injury. Exercise at least three times a week for 30-60 minutes to gain aerobic benefits to decrease risk of injury.

• TAKE CARE OF INJURIES. Time is necessary for healing. Seek medical attention if the injury does not improve with home care and rest. Returning to your sport before an injury has fully healed may cause re-injury and require more time to heal.

Exercise is healthy and fun. Make it part of your lifestyle!

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