You can prevent sports injuries with 7 easy tips

Why do you get injured during sports?

Reporting from Web MD, Gerald Varlotta, director of the Sports Rehabilitation division at New York University's Hospital, said there are a number of things that make a person prone to injury when exercising.

The most common is due to exercising too often without pausing and overexerting the body beyond its tolerance limits. Mistakes in how to practice movements, wrong posture (for example when running or landing from a jump), and choosing a type of sport that is not suitable for physical conditions are also some of the other causes of injury during sports.

According to Medline Plus, there are several other factors that put you at risk of injury during sports, namely:

Not warming up before exercise and cooling down afterward
Do not give a break to rest in one exercise session
Not using the right equipment
Force exercise when you are not fit

Tips to prevent injury while exercising

1. Choose the right type of exercise

One of the best ways to avoid injury is to know your body condition. Age is even taken into consideration to determine the right sport for your condition. The reason is, the choice of various types of sports for athletic young people is certainly different from the choice of sports for the elderly.

In general, regardless of your age if you are just starting out with exercise, try something light, such as walking, swimming, cycling, jogging, or aerobics. But if you have weak wrists, of course lifting weights is not the right choice.

Kenneth Plancher, professor at Albert Einstein College of Medicine in New York advises you to first identify the weakest areas in your body, and avoid activities that can put pressure on these areas.

We recommend that if you have a certain condition or disease, consult your doctor first before starting exercise. Your doctor can give you advice on what exercises are suitable for you and directions for doing them safely.

2. Use proper exercise equipment

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Each type of sport has different equipment. Make sure your sneakers are suitable for the type of sport you are doing. An example is this: even though we both play soccer, soccer shoes and futsal shoes have different functions and characteristics. There are also different types of running, different types of running shoes are used. If you are going to lift weight for the first time, first measure how much weight is ideal so as not to cause injury.

Also adjust the size of the helmet, goggles, elbow protectors, and knee pads according to your body shape. Make sure your sports support equipment is still in good condition, and you really understand how to use it properly.

3. Warm up and cool down

Warming up before exercising makes your blood flow smoothly and relaxes the muscles of your body. If you're going to run, an example of a simple warm-up is turning your ankles. Then, do a brisk walk for five to 10 minutes. When finished, don't forget to cool down to normalize your muscles and body again.

4. Don't overdo it

When doing sports, your body needs to rest. Likewise with the timing of your exercise; how intense it is and how long it will last. Your body is already working every day, it's good if your exercise routine is varied.

For example, the first week of running for three times a week. Don't forget to alternate between days so that your body has the opportunity to recover and prevent fatigue. For example, run every Monday, Thursday and Sunday. Over time as you get used to it, you can increase the duration (eg from 15 minutes to 30 minutes) and the frequency (eg from 3 times a week to four times).

Also vary the types of exercise so that you have the opportunity to train different muscle groups, so that you can feel more optimal in your body fitness. For example this week focus on running. Next week yoga, then swimming. Every time you finish exercising, make sure you also take a break.

5. Inadequate drinking needs

Whether your sport, in an air-conditioned gym or a hot sun-drenched field, a bottle of drink is always ready. This is useful for preventing dehydration, which can lower your focus and cause injury.

If your exercise intensity is high for more than an hour, also provide an isotonic drink so you don't get tired and stay in shape. Isotonic drinks can replace lost electrolytes in the body.

6. Get guidance from experts

Especially if you are a beginner, it is best to ask for guidance from someone more advanced or get a professional personal trainer. This is still important even if you already know and learn the basic techniques.

Expert supervision can prevent injury while exercising, as they can correct messy postures and guide how to use exercise equipment to make it more effective.