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Tips to Prepare and Prevent Sports Injuries During Spring

Tips to Prepare and Prevent Sports Injuries During Spring

The change of season brings warmer weather and longer days, and participating in sports is a great way to begin to engage in outside activities, whilst also having fun and spending time with friends. Many people want to start the spring season by spending more time outdoors with new exercise and recovery routines that will help them get back to their optimal levels of health. 

By staying in shape, and taking the correct precautions you can help to prevent yourself from getting injured during the spring season. Common sporting injuries range in severity and can also cause you a lot of pain and discomfort. These include muscle strains, ligament sprains, and even dislocations and fractures. Luckily, there are lots of things that you can do to help prepare and prevent yourself from getting hurt whilst playing sports during the spring, and understanding the sport that you are playing will help you to work out how best to do this.

Warm Up and Be Prepared!

You need to be mindful when engaging in any new sporting routines as they can lead to injury, particularly if it’s been a few months since you engaged in any physical activity. Besides simply losing some of the muscle gained during the last season, jumping straight back into your sporting routine places a great deal of strain upon your body, which increases the chance of developing an overuse injury.

Using a “phased return” into your sport is always useful in a pre-season training programme, utilising basic fitness skills such as running, jumping etc before bringing in more sports-specific training. If you have not been active at all for a long period walking can be a good starting point. Start with short 10-15 minute walks, particularly if you haven’t been active during the winter. Doing this at least every other day when planning to return to sport will help to get you back into a healthier routine anyway, gradually increasing the duration of your walks to 30-40 minutes.

Warming up before starting any kind of sporting or exercise routine is essential. It isn’t a good idea to jump straight into a sport without loosening up your muscles beforehand. Walking or jogging are both great ways to get your body warmed up for any sport, as they help to get the blood flowing and your muscles ready for action.

Performing stretches that are relevant to your preferred sporting activity is also recommended. For example, if you’re going to be playing sports like kayaking or golf, you should focus on stretching your arms and your upper body. If you’re not sure which exercises are right for the sport you will be participating in, talk to one of our chiropractors or massage therapists at Backworks, who can help you to develop a specifically targeted routine.

Wear the Appropriate Gear

Wear the appropriate gear for your chosen sport, such as helmets, kneepads, and mouthguards, to protect you from harm during sporting participation. Make sure that whatever protective equipment you are wearing, fits you correctly and is maintained properly. If it becomes thin, worn, or compressed, the equipment cannot perform its job as intended, putting you at risk of injury with each use.

Purchase footwear specifically designed for the type of sport you will be playing. Footwear without enough foam padding will decrease the amount of shock absorption and increase the chance of injury. If you are unsure of the appropriate footwear required, seek advice from a specialist in the sport.

Learn Proper Form

Knowing what you are doing will save you from injury. Don’t let the excitement of joining a sport push you to skip the essential steps of learning proper form. If you’re unsure about your form, ask your coach or trainer for pointers. It is the quality of any sports training that you receive that will influence your progress, rather than the quantity. 

When considering proper form, you should be aware of your body’s range of motion, alignment, tension, and more. When positioning your feet, always consider your body. You can also try filming yourself to see how your form looks.

Don’t Ignore the Pain

Early into the sporting season, you’re probably going to feel some degree of soreness. If you are engaging in a sport and feel pain or pulling in your body, stop playing immediately and have someone check it over. Avoid the temptation to push through the discomfort. Pain is your body’s way of telling you that something is wrong, so now is not the time to be pushing through it. If you have suffered an injury this could make it worse and impact your body for longer. Playing on with an injury can cause more damage and longer recovery times.

Sports massage is designed to assist in correcting problems and imbalances caused by repetitive movements and physical activity. Treatments are important in helping with pre and post-exercise, recovery and preventing injury.

At Backworks, we can help you get back on your feet after a sports injury and build a treatment plan to get you on the road to recovery. Call us on 01702 342329 to find out more.

Picture of Posted by Jon Hicks

Posted by Jon Hicks

Registered Chiropractor 03717