Protecting your bones and joints from harm should be your top focus, whether you’re doing yoga, jogging, or lifting weights. You may be more susceptible to injuries when engaging in physical activities or working out for fitness. However, proper stretching, warmup and exercise can help strengthen your bones and joints.
Non-professional athletes participate in a variety of sports for entertainment purposes, whereas professional athletes compete. Flexibility, frequent practice, diet, and nutrition are all required for both professional and amateur sports, if one of these is lacking, the risks of injury rise. We encourage you to stay injury-free whether you play at a high level or simply for fun.
Injuries in sports can happen abruptly or gradually. Repetitive strain injuries occur when you continuously abuse a bodily component, these injuries can become chronic if they do not heal properly on time.
Common Bones and Joints injury
Sports put more strain on certain bodily areas than other activities. Physical activities inevitably include moving joints, and it is evident that these joints, bones, and tissues are the most vulnerable to injury.
- Bone Fractures: Sudden tension or strain on a bone can cause it to break off or crack. While playing, your ankle may be twisted, resulting in a break in the ankle bone, or you may fall and collide, causing a bone fracture. If the damage is not treated, it will develop into a chronic injury or stress fracture of a bone.
- Joint Dislocation: This damage occurs between bones and joints. This happens when the edge of a bone is pushed out of its correct position within a joint. Sometimes your shoulder bursts out of its socket, indicating that the shoulder bone has been dislocated.
- Muscle strains: It occurs when you overextend a muscle, leading to stretches and tears. It happens mostly due to flexibility; the more flexible you are, the lower your risk of muscle strains.
- Sprains: It occurs when you apply pressure to a ligament and it extends beyond far, resulting in tears. Ligaments are strong, flexible tissues that link bones and stabilise joints.
- Tendinitis: It is a sort of strain injury that damages the tendon and is caused by repeated action over time. Tendons are connective structures that help move and link muscles to bones.
Tips to prevent injuries
Sports injuries are prevalent, but you already know that prevention is always preferable than treatment. You may prevent injuries on the fields, courts, and tracks where you play by following these suggestions. Before you get onto the track or court, try these preventative measures.
- Warm-up: You should warm up before working out because it gets your body ready by raising your heart rate, enhancing blood flow, and lowering your risk of injury. You should spend at least 10-15 minutes warming up.
- Stretching: Your body is prepared for stretching as soon as you have warmed up. By stretching, you may get your muscles and joints ready for work and let your body play freely. The more you stretch, the better prepared your body is for play and the lower the risk of injury.
- Maintain Flexibility: It is imperative that you take action. Take up yoga and other exercises that increase your body’s flexibility. You may practice yoga to unwind after playing, and you can stretch to increase your flexibility before playing. It will protect you from injury.
- Strengthen your core: A strong core may help you avoid injuries and improve stability and balance, two things that are crucial for athletes. You may perform stomach crunches, side planks, and planks to strengthen your core.
- Proper equipment: Many sportsmen make the serious mistake of not wearing shoes appropriate to their sport or using the right equipment. Therefore, everyone should wear the necessary gear to support their muscles and avoid injuries while playing.
- Rest and Recover: Just as vital as practice is rest. Rest is crucial for the healing of the little wounds we make in our muscles during practice. A rest day does not imply inactivity; rather, it allows you to engage in exercises such as Tai Chi and mild yoga. At least one or two rest days should be taken each week.
For long-term fitness, protecting your bones and joints from injury is essential. Healthy eating and these preventative measures will protect you from injury.
