Whether you are an amateur or an athlete, sports injuries are a common problem. They can range from minor injuries such as sprains and strains to serious injuries such as broken bones, torn ligaments or brain injuries, according to the health website Medical News Today (UK).
Training too hard increases the risk of injury.
Common causes of injury include sudden increases in exercise intensity, incorrect posture, inappropriate exercise equipment, inadequate warm-up or lack of rest, which prevents the body from recovering. In particular, sports such as running, soccer, and basketball have a higher risk of ankle, knee and shoulder injuries due to the need for a lot of running and jumping. The following ways can help reduce the risk of injury:
Warm up and stretch
Warming up and stretching is extremely important before exercising because it helps increase blood flow to the muscles and improves joint flexibility. Common warm-up exercises include rotating the joints in the arms, legs, shoulders and hips, stretching the legs, jumping in place, jumping jacks, jumping rope, push-ups and pull-ups.
Practice correct technique
Exercising with the right form and technique will significantly reduce the risk of injury, especially in strength-based activities such as weightlifting. One of the most vulnerable areas to injury from incorrect technique is the joints.
Eat well
Eating a balanced diet will help your body have enough energy to meet the intensity of your workout. In addition, your muscles, bones, heart, lungs, brain, and vision will also be in the best condition when your body eats a balanced diet.
The most important nutrients for sports are starch, protein and healthy fats. In addition, people also need to drink enough water before, during and after exercise.
Get plenty of rest
Insufficient rest can cause the athlete to overexert themselves, especially their joints and muscles. This can significantly increase the risk of injury. Athletes should take at least one day off per week.
Be careful when exercising to the limit
Exercisers need to know their body’s physical limits to avoid putting too much pressure on their muscles, joints, tendons, and ligaments. Running too much or lifting weights that are too heavy for your physical limits can easily lead to injury, according to Medical News Today.
Source: https://thanhnien.vn/5-cach-giup-phong-tranh-cac-chan-thuong-the-thao-pho-bien-185241127121927463.htm
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