Tips to prevent injuries during sports activities
Whether you are an elite athlete or a weekend sports lover, you are sure to have experienced an injury of any kind while exercising.
Common sports injuries include sprains, strains, muscle swelling, shin pain, rotator cuff injuries, knee injuries, fractures and dislocations.
While some sports injuries are acute injuries caused by sudden movements, symptoms can be very general. Others of these infections are chronic conditions and have more subtle symptoms, but they can become a real problem over time.
What are the causes of sports injuries?
Dr. Khalifa refers to a group of more common causes of sports injuries, including the following:
Use of inappropriate equipment.
Lack of warm-up and stretching exercises before starting sports.
He added that it is common for sprains and strains to occur in the muscles, ruptures of ligaments and tendons, dislocations of joints, broken bones, or head injuries during exercise.
While the joints are most susceptible to sports injuries, any other part of the body can be affected in the gym or field.
How to prevent sports injuries
Dr. Khalifa offers effective tips that help prevent sports injuries, as follows:
Take a break: Plan to take at least one day a week and at least one month a year off from a particular sport so you give your body enough time to recover.
Wearing Appropriate Equipment: Players must wear appropriate and appropriate protective equipment such as pads (for the neck, shoulder, elbow, chest, knee, and shin), helmets, mouth guards, face
shields, eye shields, and other body parts. Nor should young athletes assume that protective equipment will prevent all injuries while performing more intense or dangerous activities.
Muscle strengthening: Warm-up exercises prepare the muscles used during exercise.
Strengthening Flexibility: Stretching after sports or training increases flexibility. Therefore, stretching exercises should be incorporated into your daily workout plan.
Use the appropriate technique: The appropriate technique must be followed during the playing season by observing the following:
Warm-up and conditioning.
Know the rules of the game.
Watch out for others.
Not playing while injured.
Sports injuries and the epidemic
About this, Dr. Khalifa says: “We have found that the Covid-19 pandemic has had a profound impact on musculoskeletal injuries, the total number of sports injuries has decreased, but the percentage of
sports injuries resulting from exercising at home has increased. Social distancing measures are likely to remain Working from home is in effect to continue adapting to the new normal.”
Nutrition and sports injuries
Staying hydrated and leading a healthy lifestyle can help prevent injuries. That is why Dr. Khalifa advises the following:
To avoid muscle and tissue injuries: Collagen is essential to avoid injuries. Foods that stimulate our bodies to produce collagen naturally should be eaten and rich in proteins, vitamins C, E, B1, B2, B6, coenzyme Q10 and magnesium.
To avoid bone injuries: It is essential to ensure that foods rich in minerals such as calcium, iron, potassium and magnesium are eaten properly.
These nutrients are easily available in nuts, dairy products and red meat, but it depends mainly on a balanced and varied diet for those who exercise. On the other hand, elite athletes need more comprehensive and personalized nutritional guidance.