Physical activity is a natural need. Sport is also fun, keeps you fit and is a great way to spend time with family and friends. Nevertheless, depending on the type of sport, there is a greater or less risk of injury. In this article, you will find out which factors are relevant for preventing sports injuries and learn tips and tricks for your everyday sports life! Whether you’re a beginner or have been doing sports for a long time, these tips will help you stay healthy and injury-free.
Why warming up is important
A good warm-up prepares your body for the upcoming exercise. It increases your body temperature, improves blood circulation and makes your muscles and joints more supple. This significantly reduces the risk of injury.
Tips for warming up
- Light cardio exercises: Start with five to ten minutes of cycling or light jogging to get your circulation going. Even the way to the gym can be mastered by bike and serve as part of your warm-up.
- Dynamic stretching: Prepare your muscles and joints using dynamic movements. Instead of just stretching statically, move your muscles through their full range of motion. To do this, you can alternate between cat humps and cow backs, perform long lunges or circle your outstretched arms. Make sure you perform them in a controlled manner to achieve optimum activation.
- Sport-specific exercises: Prepare your body with movements that suit your sport. If you play soccer, for example, quick changes of direction at the end of the warm-up and passing exercises should be included. In tennis, on the other hand, light strokes are a good idea during the warm-up.
Learn the right technique
Performing movements with the wrong technique can quickly lead to injury. It is therefore important to master the correct technique before you increase the intensity. This is especially true for sports with complex movements such as weight training, tennis or handball.
Tips for correct training
- Trainer or coach: Experienced trainers can teach you the right technique or even create a training program for you. Selected teammates can also certainly help with explaining and understanding basic technical aspects!
- Regular breaks: Overloading our structures is one of the most relevant risk factors for sports injuries. So give your body enough rest to recover.
- Gradual increase: Increase the intensity and volume of your training gradually so as not to overstrain your body.
The right equipment is the be-all and end-all
Protective clothing and equipment
The right equipment can make a big difference when it comes to preventing injuries. This includes suitable shoes and, if necessary, protective equipment such as helmets, knee and elbow pads.
Tips on equipment
- Shoes: In many sports, prevention starts with footwear. Wear shoes that are suitable for your sport. Heavily cushioned running shoes, for example, do not provide enough stabilization for sports with quick changes of direction such as tennis or basketball.
- Regular checks: Check your equipment regularly for wear and tear and replace it if necessary. Worn shoes or damaged protective clothing increase your risk of injury. The investment is worth it!
- Individual fitting: Make sure that your equipment fits properly and does not restrict your movement.
Eat and drink a variety of foods
No matter what type of diet you follow, a balanced diet helps to prevent sports injuries in various ways. It provides the basis for how much energy you have available for your active everyday life. A varied diet that includes sufficient protein, fats, carbohydrates, minerals and vitamins promotes regeneration, muscle growth and improved performance.
Nutrition tips
- Protein: Eat enough protein to support muscle building and repair. Good sources are soy, nuts, fish, eggs and dairy products.
- Carbohydrates: Low-carb? Yesterday’s news. Carbohydrates are the main source of energy for sporting activities. Wholegrain products, fruit and vegetables are particularly recommended.
- Fats: Don’t be afraid of fats! They are also a source of energy, especially for long endurance sessions. Unsaturated fatty acids enable a smooth metabolism and protect our cells and organs. Nuts, kernels and seeds as well as olive oil and avocados are ideal for this.
- Hydration: Drink plenty of water before, during and after training. It improves blood circulation and has a positive effect on performance and concentration. An isotonic drink can also be useful for longer or intensive training sessions.
Why regeneration is important
Recovery is an important part of training. During the recovery phase, the muscles are repaired and prepared for the next training session.
Tips for regeneration
- Sleep: Make sure you get enough sleep. Seven to nine hours a night is ideal.
- Active recovery: Light activities such as walking or yoga promote blood circulation and support regeneration. This light physical activity can also be incorporated into everyday life by using your bike more often or avoiding the elevator.
Certainly, some preventive measures do not help against every accident. But even simple, everyday measures can have a significant impact on preventing sports injuries. Many different adjustments can be made. What’s more, if you are recovering from an injury, taking these factors into account will also help you to heal. A thorough warm-up, the right technique, suitable equipment, a balanced diet and sufficient rest are the key. If you strike a balance between these, you can enjoy your sport while staying healthy and injury-free. So, grab your family, friends or colleagues and let’s go – nothing stands in the way of enjoying sport!