The following are some basic steps to prevent a sports injury:
- Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility. This will help decrease your chance of injury.
- Alternate exercising different muscle groups and exercise every other day.
- Cool down properly after exercise or sports. It should take 2 times as long as your warm-ups.
- Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heatstroke.
- Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk of injury. Each stretch should start slowly until you reach a point of muscle tension. Stretching should not be painful. Aim to hold each stretch for up to 20 seconds.
- Use the right equipment or gear and wear shoes that provide support and that may correct certain foot problems that can lead to injury.
- Learn the right techniques to play your sport.
- Rest when tired, Avoid exercise when you are tired or in pain.
- Always take your time during strength training and go through the full range of motion with each repetition.
If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous activity.
HCA Midwest Health is the official healthcare provider for Heartland Soccer Association and we work with parents and coaches to keep athletes safe and on the field of play year round, learn more about our services at www.hcamidwest.com