For several years now, participation in competitive sports has been steadily increasing, as have joint injuries. When joint cartilage is damaged by injury, it does not heal on its own like other tissues do, so it is extremely important to take the necessary steps to reduce injury. Many of us do not vary our sports activities, which puts great pressure on the joints, which can lead to osteoarthritis later on. However, many sports-related joint problems can be avoided by taking simple precautions to support your body.
1. Training to support your joints
Developing a good exercise program is very important as it helps keep your body in good condition and thus helps reduce future joint problems. Weight training helps build muscle strength around your joints and makes your ligaments and tendons stronger. It is important not to focus on just one muscle group, as this could lead to problems in the future. Strong muscles will support your joints and help absorb shock. Getting the advice of a professional coach can be of great help, as technique is very important and learning exactly how a sport should be played could prevent you from experiencing long-term joint problems.
2. Warming up and stretching
A brisk walk, bike ride, or light activity will relax your muscles and get your blood moving. This should be done before stretching at the beginning of your exercise program. Stretching before and after exercise is important as it helps keep your muscles flexible and increases their flexibility, thereby reducing the chance of injury. Cooling down and stretching after exercising helps disperse lactic acid that your muscles build up, allowing you to recover faster from an intense workout. It is important to remember not to stretch a cold muscle, as this can lead to injury.
3. Prepare your body for a high-level exercise program
Jumping straight into a high-level program can lead to injury, causing setbacks and frustration. By starting slowly and gradually, increasing the level of difficulty and the amount of time spent exercising will increase your strength without straining your body. Doing exercises specific to your sport will help you develop your balance and reduce injuries. Strive for a total body workout of cardio, strength, and flexibility exercises. Cross training reduces injury while promoting total fitness.
4. Wear the right equipment
Wearing proper shoes and other equipment is very important to support your joints. Proper shoes will absorb shock, support your arches, and prevent you from slipping while playing. It is important to wear the correct shoes to match the sport, as well as to replace your shoes frequently, as worn shoes will not provide enough support or shock resistance.
5. Injuries and taking the time to heal properly
While it’s important to get moving as soon as possible, it’s especially important to take time to rest after an injury. A key part of rehabilitation is a gradual exercise program designed to return the injured body part to a normal level of function, thus reducing potential future complications. Returning too soon can increase your risk of being injured again or developing a chronic problem that will lead to a longer recovery. However, waiting too long can lead to unnecessary deconditioning. Being in good shape before injury has been shown to reduce recovery time.