Competitive athletes may have difficulty avoiding sports injuries due to the intensity and frequency of their training. However, most people can prevent sports injuries by following the advice below.
Warm up
It's very important to warm up properly before you start to exercise more vigorously.
A proper warm-up routine should last for a minimum of 10 minutes. Start with a few minutes of gentle exercise, such as walking or jogging, to get the blood flowing to your muscles. Gradually increase the pace until you are running briskly.
Once your muscles are warm, do some gentle stretching exercises, paying particular attention to the muscle groups that you will be using – for example, legs for running and arms and shoulders for racquet sports. Only begin more vigorous activity after you have warmed up thoroughly.
Don't overdo it
If you start a new exercise programme, it's very important not to do too much too soon. If you have not exercised for a long time, strenuous activity could do more harm than good.
Be realistic about what you can achieve with your current level of fitness. Once your fitness improves, you can increase your level of activity.
Most sports coaches support what is sometimes known as the 10% rule. This states that you should increase your level of physical activity by no more than 10% every week. For example, if you ran 20 miles one week, don't try to run more than 22 miles the following week.
If you have not exercised for many years, you could benefit from our Couch to 5k running plan. The plan is a series of podcasts that you download to your MP3 player. It's designed to gradually get you running 5 kilometres (3.1 miles) or for half an hour in just nine weeks.
Avoid dehydration
Always drink plenty of water when you exercise to prevent dehydration. If you become dehydrated, your physical and mental fitness will be impaired.
Aim to drink one glass of water for every 20 minutes of exercise. This should be in addition to drinking the recommended six to eight glasses (1.2 litres) of water a day. If you exercise in warm weather, or participate in endurance sports, you will need to drink more.
Do not drink large amounts of water in a short time because that could lead to a serious condition called hyponatremia, which can cause unpleasant symptoms such as:
- extreme tiredness
- convulsions (involuntary muscle contractions)
- headache
- weak muscles or muscle spasms
For endurance sports events, such as a marathon, sports drinks containing electrolytes (salt and sugar) are the best way of avoiding hyponatremia.
Use the right technique
Using the proper technique for your sport can help reduce the risk of overuse injuries, such as tendonitis and stress fractures.
If you are unsure about the correct technique, a qualified sports coach can give you advice. If you exercise in a gym or a leisure centre, ask a fitness instructor or member of gym staff for help.
Use the proper equipment
Head guards and helmets are particularly important for sports where the head is vulnerable to injury, such as rugby, boxing, cricket, cycling, skiing, snowboarding and motorsports. Helmets protect the skull and brain from injuries caused by impacts to the head. This greatly reduces the risk of serious head injuries.
For some sports, particularly those that involve person-to-person contact, protective equipment is essential. For boxing and rugby, gum shields and protective head gear are particularly useful for avoiding injury. When playing cricket, helmets, boxes (to prevent groin injuries), shin pads and gloves will help prevent injury.
For sports that involve running, well-fitting, cushioned and supportive footwear is essential to prevent injuries to muscles, joints and tendons. Everyone runs differently, so it is very important that your running shoes are appropriate to your build and running style. If you're not sure which footwear is right for you, go to a specialist running shop for advice.
Cool down
When you have finished exercising, cool down properly with 5–10 minutes of light aerobic activity, such as easy running, jogging or walking.
A gentle cool down will help remove the waste products that have built up in your muscles, leaving you with less muscle stiffness and soreness afterwards. Some gentle stretching, focusing on the muscle groups you have used during exercise, may also help.
Further information
For more information and advice about exercise, fitness and sport, see:
