Warren County Guide to Physical Activity

Preventing Sports Injuries

Warm up before exercising. Invest at least 5 to 10 minutes in stretching and loosening your muscles before beginning your activity. This will increase blood flow to muscles and reduce tension. It has been shown that stretching greatly reduces muscle tears, sprains and cramps.

Cool down after exercising. It's important to allow muscles to gradually cool down after you're done exercising. Muscles contract during repetitive activities and can become shortened permanently. Stretching after exercise prevents this, and keeps them from getting spasms or cramps later or during the night.

Carefully select which sports you participate in.  If you try a sport, and you are having new pain or aggravated old pains, you should consult a trainer or your doctor. Most likely you are using incorrect techniques that can be adjusted. Some people are just not suited for certain sports, and a different sport might work out better.

Establish a routine. Establish a schedule that allows for 5 or more 30-minute sessions per week. Often one or two sessions get postponed, but you will still be able to meet the minimum of three per week. Less than three per week will put you at increased danger of muscle strain or other injury.

Take care of injuries. When you do experience an injury, get proper medical attention and allow the injury to heal before attempting vigorous activity again.

Use the proper protective equipment. Wear protective pads, helmets, or other gear that is recommended for your sport. Make sure that the equipment is is good condition. If it is worn out or broken, replace it immediately.