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Factsheet

Preventing Sports Injuries

Most sports injuries are the result of inadequate training in certain sports, structural defects in the body, and weaknesses in the body. The majority of people who start exercising (six out of 10) sustain a sports injury within six weeks. However, with the proper precautions, sports injuries can often be prevented.

How can I prevent a sports injury?
The following are some basic steps to prevent a sports injury:

Warm up properly before any physical activity.
Alternate exercising different muscle groups and exercise every other day.
Cool down properly after exercise or sports.
Stretching exercises can improve the muscles’ ability to contract and perform, reducing the risk for injury.
Shoe support may correct certain foot problems that can lead to injury.
Back injuries may be prevented with the following:
pelvic tilt exercises (to decrease excessive lower back curvature)
abdominal strengthening exercises (to help stabilize the back)
lower back stretches
If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous activity.

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A warm-up routine of at least 10 minutes of very gentle exercise, including a jog or brisk walk to increase body temperature
Stretching exercises that concentrate on muscle groups that are particularly at risk. You should hold the stretch to the point where you feel tension in the muscle - but not pain.
Build up the stretching to holding for 30 seconds - this increases the blood supply to the tissues making them more pliable.
Always wear correct clothing.
If you do develop an injury, stop immediately and take appropriate action.
After exercise don't just stop but continue with mild physical activity for a few minutes followed by a few stretching exercises to prevent muscles stiffness.
Finally, always be sure to put on warm clothing.
Developing a warm-up routine that you feel comfortable with will not only help you prevent certain types of injury but will also make you a better runner.