Key Ways To Help Prevent Injuries In Sports And Exercise

Failure to warm-up before doing any sports activity or exercising is the most common cause of injury. However, there are also other factors that cause harm; factors such as the inability to use safety equipment or the failure to follow the correct steps in performing such strenuous activities. There are also instances when people overuse their body, which can also be the cause of injury. It may be impossible for you to remove the possibility of damage, but you can take precautionary steps to help decrease the likelihood of injuries in sports and exercise.

Here are the key ways to help prevent personal injuries while you’re doing sports and exercising:

1. Always Warm up Before Doing any Strenuous Activity

No matter what kind of sports or exercise that you’re involved in, performing the appropriate warm-up is always necessary. Warm-ups can ensure that your muscles are warm enough and have been adequately stretched. If your muscles are cold and tight, they would likely tear. Warming up would also help improve your reaction time and hand-eye coordination, which are necessary if you want to avoid getting injured.

Some warm-ups that you can perform:

  • Walking
  • Jogging
  • Running in place
  • Jumping jacks
  • Lunges

Always make sure that you’re wearing the correct gear and using the right equipment.It’s mainly notable that you wear the proper gear when you’re exercising or doing any contact sports activities. Sometimes, improper gear can cause accidents; tripping on your shoe laces or your clothes, or getting snagged in gym equipment.

Gear that you may use:

  • Shin guard
  • Gloves
  • Helmet (appropriate for the activity you’re doing)
  • Footwear (proper size, suitable for the activity)
  • Clothing (avoid wearing baggy clothes, sleeveless shirts, etc.)

Using the proper equipment is also crucial in avoiding injuries when exercising and doing sports. It would lessen your risk of getting injured. If you’re using the correct size of equipment, you will help to prevent unnecessarily overworking or straining of your muscles. For example, using a giant bat would force you to swing harder.

2. Always Follow the Rules, Guidelines, Programs, and Procedures

If you follow the rules and guidelines, you’ll easily avoid injury. Regulations and guidelines in sports exist not only to promote fair play and sportsmanship, but also to promote safety among people who participate in them.

Plus, following the correct procedures ensures that you’re performing the exercises right. Performing the proper methods can also help put you in the right condition and make your strength better. A slight mistake when performing an activity can result in torn ligaments or tissue, and sometimes, worse. Although, performing complicated stunts may look good in pictures, actually doing them would only increase your risk of getting injured.

3. Always Start Slow

It’s never advisable to push yourself too hard and too fast. It would take time for you to get in shape or master a new sport. Gradually increasing the level of your training would allow your body to adjust to the strain. You can slowly increase the intensity, duration, and frequency of your activities. For example, when you’re running, gradually increase your mileage. As a general rule, you can increase your distance by 10% each week. Taking things slow would ensure that you won’t overwork and strain yourself when performing your routines.

4. Never Overexert Yourself; Always Learn When to Rest

It’s advisable that after working out or performing any strenuous activity, you’d take a rest and let yourself cool down. Your trainers should let you rest for a couple of minutes before moving on to the next routine. Cooling down will reduce your heart rate, which helps prevent your blood pooling in your limbs. If there’s no pooling in your limbs, you’d be able to move them easily.

In most programs for working out, you’d be advised to take a rest for a day every three days of straight work out. Taking a rest would let your muscles repair and grow. The more that you’d rest in between your routines, the faster you’ll recover, which ensures that you can exercise or play sooner. But if you train or play sooner than you should, it would only result in fatigue and muscles not functioning correctly, which can result in injury.


It can be exciting to workout or do sports, but ensuring that you know that you’re safe can make things better. You won't enjoy exercising or doing sports if you’re limping or end up in a hospital. Just remember to warm up, wear and use the proper gear, follow the rules, regulations, and steps, start things slow, and learn when to cool down. If you do these things, you’ll end up safe while becoming a healthier and fitter individual.

Joanne Reed has been writing about law and business for almost a decade, and is currently writing her next big law project. She is an avid sports fan and loves watching games if she has free time.

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