Injuries in sport are caused by any number of reasons. To compete at a high level, athletes must be fit. An athlete that is not fit is more susceptible to injury. In organized sport, coaches and athletic trainers ensure that athletes follow proper conditioning programs. If your budget or circumstance prevents consultation with a coach, ensure that you include certain key components in your conditioning program during pre-season as well as off-season training, to minimize the chance of injury.
Step 1
Perform an appropriate warm-up before engaging in any activity. Exercising for five to ten minutes prior to activity is enough to prepare the body for most sports. Cool down following activity to return the heart rate to pre-exercise levels.
Step 2
Engage in a full-body conditioning program on a consistent basis. Schedule regular workouts during the week in addition to practice. Include sport-specific exercises in your strength training routine. Use the cable machine or medicine ball to perform sport-specific exercises.
Step 3
Learn proper lifting techniques for all exercises and sports moves. Enlist the help of a qualified fitness professional or coach if you’re unfamiliar with certain types of equipment or the best way to train for your sport.
Step 4
Attend all recommended practice sessions. Pay attention to instructions on techniques to play optimally.
Step 5
If you perform repeated movements, such as those found in baseball, racquetball, or tennis, strengthen your shoulder's rotator cuff muscles.
Step 6
Wear the appropriate shoes for your sport. If you play football, wear cleats; wear basketball shoes for basketball, etc. Wearing the appropriate shoes ensures that your feet are protected and supported for the sport of choice.
Step 7
Wear the protective gear recommended for your sport. Wear a helmet for sports such as baseball, and softball. Wear mouth guard, a helmet, and padding for sports such as football. If you're male, wear a jock strap for all sports where recommended.
Step 8
Stretch the major muscle groups twice per week to ensure adequate range of motion. Stretch after the warm up for range of motion. Stretch at the end of your practice session for flexibility. Participate in a yoga or stretching class regularly if you neglect to stretch on your own.
Step 9
Cross-train during the off season to challenge the muscles of the body in a new and different way. Play a sport unlike your primary one, run, or take an aerobics class as a way to cross-train.
Tips and Warnings
- Hire a coach or fitness professional to help you with your sports conditioning program. Join a group or club for your sport of choice if you’re not a member of a team.
- Don’t play through an injury. If you think you’re injured refrain from sports and other activities until cleared by a physician.
References
- “Arnheim’s Principles of Athletic Training 12th edition”; William Prentice; 2008
- The Ohio State University Medical Center: Preventing Sports Injuries
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