Sports injuries are extremely common but many of them are preventable. As an orthopaedic specialist who treats hundreds of sports injuries every year, here are my top recommendations for staying safe while staying active.
1. Always Warm Up Properly
A proper warm-up increases blood flow to muscles, improves flexibility, and prepares your body for physical activity. Spend at least 10-15 minutes doing light cardio and dynamic stretches before any exercise or sport.
2. Use Proper Technique
Incorrect form is one of the leading causes of sports injuries. Whether you're lifting weights, running, or playing cricket, learn the correct technique from a qualified coach. Poor technique puts excessive stress on joints and muscles.
3. Don't Ignore Pain
Pain is your body's warning signal. Playing through pain can turn a minor issue into a serious injury that requires months of recovery. If you experience persistent pain during activity, stop and get it evaluated.
4. Strengthen Supporting Muscles
Many injuries occur because the muscles supporting a joint are weak. A balanced strength training program that targets all major muscle groups can significantly reduce injury risk. Pay special attention to core strength and stability.
5. Rest and Recover
Overtraining is a major cause of sports injuries. Your body needs time to repair and strengthen between workouts. Ensure you get adequate sleep, proper nutrition, and rest days in your training schedule.
When to See a Doctor
Seek medical attention if you experience: - Severe pain or swelling - Inability to bear weight - A popping sound during injury - Joint instability or locking - Pain that doesn't improve with rest
Early treatment of sports injuries leads to better outcomes and faster return to activity.