Sports are one of the world’s oldest hobbies, and for good reason–they are fun and helpful, providing both enjoyment and benefits to our lives in ways that many activities can’t. Studies have linked athletic activities with improved self-esteem, mental health, and quality of life, all of which are fantastic reasons to play sports!
So, in the name of encouraging participation in sports at every level, I’m putting this guide together to help people avoid the biggest problem that stems from playing sports–injuries.
Injuries, to put it lightly, suck. They can range from being moderately annoying to entirely changing how we go about our daily lives. While injuries can be mostly random, there are a few things that we can all do to make sure that we avoid these injuries.
Step 1: Know What You’re Doing
Overconfidence should be listed as the number one cause of injuries (especially for highly competitive people above the age of 35). If one is overconfident, one might attempt things they have seen or heard of without actually being able to do those things.
This kind of problem is really, really fixable, fortunately. The solution is simple, even–know what you are doing. When I say that, I don’t mean it in a general sense. I mean, don’t attempt things without knowing the correct way of doing them. Playing a pickup game and you want to try out a new basketball move? Practice it! Watched a viral video of a “super easy” snowboarding trick? Practice it! At the gym and someone did a lift you’ve never seen? Practice it!
Becoming familiar with the movements of whatever sport you might be playing is the best way to stop injuries before they happen. People too often think they can just do it, without taking the time to see if they actually can. More often than not, trying something new in a safe setting can show just how difficult certain things can be, regardless of how easy they look.
If you know what you’re doing when you play your sport, you’ll be much less likely to injure yourself, and much more likely to have a good time!
Step 2: Stretch (no, seriously)
Many people know they should stretch before playing sports; few people actually stretch before playing sports. I get it, too. Stretching is tedious, uncomfortable, and tends to remind us just how inflexible we are. It can be a pain, and no one wants to do it.
But, and just hear me out, aren’t injuries more tedious and uncomfortable? Aren’t injuries a bigger pain? Yes! Obviously yes! No one wants to be injured, but stretching has been proven to help reduce injuries at all levels of sports. As an added bonus, increased flexibility can help you in sports performance and recovery, as well as in your day-to-day life!
Taking the time to stretch before activities is a life-saver. When stretching, focus on the areas that are most likely to be in use during your activity, then find stretches that target those areas. If you make it a habit to stretch, creating your own personal routine, then it will only get easier.
Trust me, stretching is well worth the initial discomfort, and your body will thank you by not getting injured quite so easily.
Step 3: Use the Right Gear
Every sport has its own gear, and much like knowing the movements of a sport helps prevent injury, knowing what equipment to use can make the difference between a good time at a co-ed softball game and blisters covering your hands.
Wearing gloves, as insinuated above, is a great practice for many sports like softball, boxing, and lacrosse. If you enjoy running, then you know that the right shoes can help reduce the impact on your feet and joints, and will last much longer than shoes not meant for serious running.
Weightlifting is a sport dependent on gear and equipment, meaning that many of the practices core to the sport rely on different pieces of equipment coming together to aid the athlete. For instance, weightlifters often use a thick belt when they deadlift, which helps them maintain good form. They may also use gloves when doing the same activity, protecting their hands and wrists from injury. Importantly, they wear clothing that doesn’t catch on weights or equipment in order to avoid troublesome situations.
These are all simple examples of being aware of the gear and equipment that can make a difference while practicing sports or exercising, especially when it comes to safety.
Step 4: Take Breaks
I know a large population of people believe themselves to be elite athletes who, in reality, are not. There is no shame in that! The whole point of elite athletes is that they do things the rest of us can’t! That’s what makes them elite.
Pushing yourself while playing sports is part of playing sports, but everyone should practice being aware of how much intensity for a given exercise or sport is too much. If you are playing basketball and have gotten to the point where short jogs down the court make you winded, then take a sub, call an unofficial timeout, or simply don’t play defense (that works for several NBA players). It is always better to take a break than play while overly fatigued, as that can lead to injury.
Not only is it important to take breaks in the middle of an exercise, but it’s also important to take breaks from exercise as well. Chris Kolba, a physical therapist with the Ohio State School of Medicine says ”It might be time to take a few days off if you’re experiencing fatigue, loss of motivation to train, or prolonged soreness. Normally a few days of rest will take care of this, but if the signs aren’t recognized and you continue to try to “grind” through these feelings, you could end up with an injury or illness.”
Step 5: Never “Play Through” an Injury
Along the lines with most of this article, I just want everyone to remember that we aren’t professional athletes. We are just people, some of us are really competitive, and push ourselves just to beat other people, no matter what the situation is. However, that can really come back to hurt you if you are playing sports for fun, like in a rec-league basketball game, or a co-ed softball tournament.
If you’re injured, whether it be a concussion, an ankle sprain, a broken toe or just a jammed finger, don’t do anything to aggravate that injury. KidsHealth.org has some great advice for both kids and adults on their website. It reads, “Continuing to play if you have an injury can make that injury worse. A small stress fracture that might have healed quickly can grow into a more serious, more painful fracture that will take longer to heal.”
Stay Safe, People
The best advice, as I’m sure you’ve guessed by now, is to be cautious. Having some self-awareness will save you from more injury than anything else, which means that self-awareness can also help you have the most fun.
After all, injuries really suck, especially when they could have been prevented. These have been helpful tips, so use them, and enjoy your sports more because of them!
