- stop and go
If you play a sport that requires a full sprint, remember that a full sprint puts a strain on your lower body muscles. To combat this, do stop-and-go exercises. For example, run 30 meters at about 80 percent effort, slow down to a jog for five to 10 meters, then run 30 meters again. Repeat this process five times.
Nearly 3 out of 4 ACL injuries occur when players land or spin. If your knees are bent instead of straight, the risk of injury is significantly reduced according to a report in JAAOS (Journal of the American Academy of Orthopedic Surgeons).
Heat stroke is not something that can be easily cured like a headache. To avoid it, stay cool and hydrated. Make sure the combined temperature and humidity are below 160. That’s according to Dr. Dave Janda of IPSM.
4.get the right equipment
Improperly fitted gears or the wrong size equipment can be a cause of workout injuries. The extra money spent on the right equipment goes a long way.
- Do it right
Poor technique is just as bad as poor equipment. Get advice from the pros and a trainer, these tips are invaluable for your exercises or workouts.
- Go west (or in any direction)
If you are playing or training in multiple directions, your warm-up should also do this. Move sideways, backwards, forwards and any way you can. This allows your body to prepare itself.
- get yourself on camera
The camera doesn’t lie. Show your video to someone who is familiar with your workout, so they can critique your fitness program.
8) Loosen your shoulders.
Even a mildly injured rotator cuff can stop a shoulder from functioning. You may want to include stretching to protect your rotator cuffs.
9.Take a bath early
Schedule your swim sessions early. Fewer people in the pool means less of everything in the pool.
- Protect yourself
Wearing custom-made mouthguards reduces the risk of injury by up to 82%, according to a study from UNC at Chapel Hill. Spend money on a custom mouthguard and it will last for years, including your smile and teeth.
- Smooth out your tendon
Learn about ultrasound needle therapy. These procedures are minimally using ultrasound to guide a needle. The needle smooths the bone, breaks up calcifications and repairs scar tissue. Thirteen out of twenty patients have seen improvement and the session only takes about 15 minutes of your time.
- Buy your running shoes after work.
Go shopping in the evening, feet are swollen after a day of work. It approximates how your feet will feel after three miles of running.
- Go off-roading.
If the surface is unstable, it trains the ankles to be stable.
- Know where you are going.
Whether it’s biking or skiing, first make sure you have a dry trail on any path. Many injuries can be avoided if you are familiar with the route you are taking.
- Train hard.
Anxiety reduces your peripheral vision by three degrees and slows reaction time by nearly 120 milliseconds, according to an article in the Journal of Sports Sciences. When the going gets tough, veteran athletes rely on the skills they’ve trained and practiced for. This keeps them cool under pressure, expanding their vision so they can see to react much faster.