Mar 1, 2024
Injury Prevention for Spring Sports/Activities
Welcome to "Movement Matters," Your Guide to Wellness!
Written by Dr. Rachael Macgregor DPT, DMT, FAAOMPT
Injuries, both minor and severe, can disrupt our fitness goals, impede our progress, and, in some cases, have lasting consequences. However, with the right knowledge, habits, and preparation, we can significantly reduce the risk of injuries and pave the way for a fulfilling and sustainable fitness journey.
1. Warm-Up and Stretching Routine
Prior to activity or sport, it's essential to warm up the muscles to increase blood flow and flexibility. Incorporate dynamic stretches into the routine to prepare the body for specific movements.
Focus on dynamic stretches that mimic the movements of the sport
Include joint rotations and controlled movements to enhance flexibility
2. Proper Equipment Usage
Ensure equipment fits properly to provide adequate protection
Regularly inspect and maintain sports equipment for wear and tear
3. Conditioning Exercises
Implementing targeted strength and conditioning exercises can improve overall fitness and resilience to injuries.
Include exercises that focus on the specific muscle groups used in the particular sport
Incorporate both strength and flexibility exercises for a well-rounded approach
4. Gradual Progression
Avoid pushing the body too hard, especially if returning to sports after a period of inactivity. Gradual progression allows muscles and joints to adapt to increased demands.
Start with lower intensity and gradually increase the duration and intensity of activities
Listen to the body and rest when needed to prevent overuse injuries
5. Hydration & Nutrition
Staying properly hydrated and maintaining good nutrition is fundamental for optimal performance and injury prevention.
Drink water before, during, and after activities, especially in warmer weather
Consume a balanced diet with a mix of carbohydrates, proteins, and healthy fats
6. Rest & Recover
Schedule rest days into the weekly routine
Ensure a good night's sleep to promote overall recovery
Dynamic stretch examples
High knees
Butt kicks
Walking lunges
Hip circles
Calf raises
Arm circles