How to Prevent Sports-Related Injuries

The upsides to playing sports and competing as an athlete are significant. You stay active, improving your cardiovascular health and keeping your bones and muscles strong. You develop strategies for pushing through problems and partnering with teammates, helping you grow as a person. Sports and athletics can form an important part of your life from childhood to old age.

However, sports also come with one major downside: the risk of sports injuries. Many athletes’ careers are derailed by an injury like a torn tendon or a fractured shoulder. And, even if you were never planning on going pro, the damage of sports injuries may follow you through the rest of your life, a source of periodic pain and potential future complications.

How can you reap the benefits of athletic activity without suffering the consequences of lasting impact from injury? In this blog post, the team of sports injury experts at Go To Ortho of Beaverton and Lake Oswego, Oregon, provides expert advice for athletes in the greater Portland area.

Led by board-certified orthopedic surgeons, Dr. Steven Madey, Dr. Amer Mirza, Dr. Britton Frome, and Dr. Corey Vande Zandschulp, we’re here to support your sports injury prevention plan. The following is what we want you to know about staying safe and injury-free during physical activity.

Training your body to avoid sports injuries

Your power in your sport comes from your body, and so does your ability to prevent sports injuries. Training your body in the right way reduces your risk of getting hurt.

One area to focus on is strengthening the parts of your body that help you handle unexpected physical events. Maintaining sufficient strength in the muscles of your back, core, and upper legs may help you catch yourself and prevent a fall. Improving your balance also helps you avoid potential injury from accidents.

Depending on your sport of choice, you may also need to think about your risk of repetitive stress injury when putting together your training plan. Warm-up and cool-down time is essential to get your muscles, ligaments, and tendons ready to respond safely and flexibly to your demands for speed, power, and control. It’s important to take timed breaks or practice complementary activities that restore parts of your body that your sport stresses or depletes.

Packing your kit: preparation as sports injury prevention

Preparation makes a big difference when it comes to injury prevention. In sports, your preparation includes using your equipment properly, maintaining that gear, and caring for your body.

You need to use equipment and gear intended for your sport and update it as soon as it wears out. Worn athletic gear, or gear intended for other sports, may not give you sufficient support, putting you at risk of injury. 

Don’t share others’ equipment, as it may not be ideally suited for your unique biomechanics. If you play a contact sport, or a sport that includes risk of head injury, use a properly fitted helmet every time you practice or play.

What about preparing your body to perform well and avoid injuries? That’s something you need to do on competition days, training days, and even days when you’re resting. 

Eat nutritious foods that support strong bones and muscles. Stay hydrated, giving your tissues the support they need not to strain or tear under pressure. You may benefit from dietary supplements to ensure that you’re getting all the vitamins and minerals you need to stay healthy and injury-free.

Finally, listen to your body, whether you’re active or at rest. Don’t push yourself too hard if you’re ill or still recovering from a recent injury. If you notice early warning signs of a repetitive stress injury, such as pain or inflammation, seek treatment support at Go To Ortho right away.

For personalized advice and support to help you prevent sports injuries, or for orthopedic urgent care if you’ve hurt yourself, contact our team at Go To Ortho. Schedule your appointment online or over the phone now. We also welcome walk-ins.