How Can Athletes Prevent Sports Injuries?

Introduction:

Involving in sports and other physical activities is essential as it enhances health and makes the person physically fit, thereby increasing the individual's longevity. However, sports-related injuries are common, especially in young adults, which impact their day-to-day activities, pose a significant risk in future participation in sports activities, with serious injuries even affecting their quality of life.

Prevalence of Sports Injuries:

Sports injuries are highly prevalent in young adults and are also the primary cause of injuries in youth. In school children, it has been estimated that about 20% of children miss school due to sports injuries. Also, approximately one in every three working individuals make themselves absent from work due to a sports injury. Of all the sports injuries, injuries of the lower extremities account for more than half of all other sports injuries, with knee and ankle injury occupying 60% of it. Sports injuries also place a massive burden on the economic aspect.

Significance of Sports Injury Prevention:

About one-third of young adolescents worldwide have been predicted to be obese. In addition, with increasing sports injuries, surveys have reported that about 8% of people drop out of sports due to fear of injury. As a result, obesity and post-traumatic osteoarthritis incidence will continue to rise, thereby affecting the physical health of the younger generation. Sports injuries have an effect on the quality of life by weakening the knee muscles, increasing adiposity, and imposing structural changes and dynamic imbalance. Therefore, to maintain an active and healthy population, it is essential to engage in sports activities in such a way that the benefits outweigh the risks.

Quintessential Approach To Prevent Sports Injuries:

• Proper Communication With the Trainer or Coach:

The athletes or the sportsperson should interact with their trainer and let them know about any pain or discomfort experienced. It is advisable not to continue with the sporting activities by withstanding it, which might further increase the damage and lead to chronic conditions.

• Cross-Training and Playing Multiple Sports:

Involving in a particular sport and athletic training for a specific sport for a long time over pressurizes the particular muscles and nerves. As a result, the muscles and nerves are damaged, making them more prone to injuries.

• Emphasize the Need for Warm-ups:

Stretching the muscles is an essential prophylactic technique for athletes and sportspersons to prevent them from sports injuries. Sportspersons and athletes should habitualize the act of warm-up prior to any sports activity. Stretching is basically of two types: static and dynamic, which help relax the muscles and prepare them for doing sports activities. Of the two types, static stretching includes toe touch and stretches in which you stay in the position for some time. Dynamic stretching is when the body is under motion during extension, like jumping jacks and stretching.

• Stress Hydration:

Heat-related infirmity is a problem that needs attention in athletes and sportspersons who experience excessive fluid loss. Therefore, it is very much required to maintain the balance of body fluids, especially those playing in hot and humid areas where the fluid loss is even higher. Also, parents and coaches should note any signs of dehydration like nausea, vomiting, fatigue, fainting, or confusion.

• Getting a Preliminary Physical Test:

Before engaging in any sports activity, the athletes and sportspersons should make it mandatory to have a preseason test to avoid any severe injuries. Any previous injury or health condition should be evaluated prior to any sports event to avoid its accentuation and treat the disease to prevent further worsening.

• Taking Adequate Rest:

It is essential to get adequate rest to prevent muscle fatigue and any type of injury. Overusing the muscle makes it more prone to injuries, thereby perpetuating the condition. Muscle overuse injuries are reported to be one of the leading reasons for sports injuries. Sportspeople should take an offseason after a sporting event and engage in relaxing activities and recuperate themselves for future events.

• Consuming a Healthy and Balanced Diet:

Athletes should make sure they practice healthy eating habits like having meals around the same time each day and consuming more fruits, vegetables, and lean proteins. Furthermore, in sports that involve weight-gaining like wrestling, coaches and parents should ensure that the athletes follow healthy eating habits.

• Using Proper Protective Equipment:

Sporting individuals should wear adequate protective equipment like helmets, pads, and shoes to avoid injuries. Also, organizations conducting sports events should make it mandatory for all participants to wear this equipment. Further, they can also sponsor this equipment thereby ensuring uniformity, standard, and prophylactic measures.

• Following Correct Technique and Guidelines:

Every game has a set of rules and guidelines to be followed, sticking to which can avoid injuries. For example, in sports that include tackling opponents like hockey, football, etc., emphasis should be made to follow the guidelines. Even a single act can result in sports injury, so adequate care should be taken.

• Recognizing and Getting Treated Early:

Sportspersons should never withstand an injury to continue playing, which itself can lead to severe conditions. Therefore, they must report the damage at an early stage to prevent further consequences. Also, parents and trainers should note the changes in the style and activities of the athletes, like a limp while running, different actions for throwing, etc., and pull them out to avoid any more damage.

When Should You See a Doctor for a Sports Injury?

Despite all these preventive measures, if you are injured, it is recommended to seek the doctor's help in the following situations:

• Unsubsiding pain even with rest.

• New, persistent swelling in the prone area.

• Frequent loss of stability.

• Persistent pain.

• Painful crunching sound.