How Athletes Can Prevent Injuries in Sports
It is obvious that there is a need for injury prevention program for athletes. Sports has a history of injuries that will spur future injuries. The reason why injuries keep coming back in an athlete’s life is that the original injury was not dealt with properly. This is the reason why there is a need to focus on injury prevention, rather than rehabilitation. If an athlete wants to prevent injury and prolong his sports career, then here are some guidelines to follow.
It is best to start a sports program with assessment. A professional can do this for you, but you can also determine your weaknesses yourself with a little education. There are many sports assessments that can be done. These tests will determine effectively where an athlete may be prone to injury and this will allow the performance coach to develop a proper training program for the athlete.
It is then best to let the athlete go through a corrective exercise program. This corrective exercises will turn weaknesses into strengths so that injury can be prevented. These exercises help the muscles to attain maximum performance, first by strengthening the underactive muscles and by relaxing the tension of overactive muscles. This is why it is important to get coaches who have a specialization in performance training and have vast knowledge in corrective exercise programming. Most injuries come from overused muscles because of improper training, and this will lead an athlete to miss many games. The athlete will definitely re injure his muscles if the injury now is not managed properly. When the season is over, there is a great need for corrective exercise program. There is a need to fix muscle imbalances after the season and it is good to spend 4 to 6 weeks in corrective exercises.
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Always do proper dynamic warm-up. Tight muscles have a tendency to pull joints out of alignment. Without warm up, dabbling into a game with all its physical demands will definitely end up in injury. Warm up is needed so that your muscles are stretched and strengthened before the game. There should also be hip and ankle mobility. It prevents knee sprains, hamstring pulls, low back pain, and shoulder injuries.
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You should also include balance and stability training to your routine. This is because an athlete is almost always on one foot. Improving on balance is important for injury prevention.
If you want to prevent ankle and knee sprains focus on deceleration or properly slowing down. Yes speed and agility are important but without learning to cut with good form after sprinting, an athlete is asking for a sidelining injury.