Skip to content
Being active through sport is one of the best ways to remain healthy, build stamina, and build the body. Exercise, though, is also prone to injury—particularly if measures are not taken to prevent it. If you’re a professional or a weekend warrior, learning how to lower your risk of injury can lead to longevity in your sport and in your body.
Preparation is prevention of injury, as Dr. Jordan Sudberg, CEO and Medical Director for New York’s Spine and Sport Rehabilitation, explains.
One of the greatest errors that athletes commit is failing to warm up, according to Dr. Sudberg. “Dynamic stretching and muscle activation are important in preparing the body for performance.”.
1. Prioritize Warm-Ups and Cool-Downs
Before any high-impact exercise, the athlete needs to warm up through dynamic stretching and mobility drills that improve blood flow and aid joint mobility. Equally significant is a cool-down regimen, which averts muscle soreness and improves recovery.
A proper warm-up will reduce the risk of muscle strain, and good cool-downs eliminate lactic acid and reduce soreness,” says Dr. Sudberg.
2. Strength and Conditioning
The development of muscle strength, especially stabilizer muscles like the core and hips, can reduce injury risk significantly. Functional training that simulates movement related to sports also improves balance and agility, which are both key to preventing injury.
3. Listen to Your Body
Pain and discomfort are your body’s signals to taper down. Ignoring such signals, in most instances, leads to overuse injuries such as tendonitis or stress fractures. Recovery days and rest days are as crucial as training days.
“Recovery is not a luxury; it’s part of the process,” Dr. Jordan Sudberg says. “Athletes need to learn how to accept early signs of exhaustion and adjust accordingly.”
4. Use Proper Equipment
Ill-fitting shoes, out-of-date equipment, or the wrong protective gear can all be damaging. Ensure that your equipment is up to date and is specifically designed for your sport. Regular checks for damage are an intelligent and easy preventative measure.
5. Consult a Professional
Training with a certified trainer or physical therapist will keep your form correct and your training protocol safe. Tailored injury prevention techniques will reward you with long-term performance and health.
Injuries are inherent in sports, but they need not be. Through proactive actions in training, recovery, and technique, athletes can dramatically minimize their risk and keep going back to what they love, as Dr. Jordan Sudberg encapsulates.
