Exercise has many health benefits. Unfortunately, when you don’t focus or pay attention to what you’re doing, injuries can happen. Therefore, it is important to know about sports injury prevention exercises. Well, to do it safely, you can do the following ways. Come on, learn more! Do you know? Injuries can happen to anyone, no matter if you are a sportsman or an experienced person. Even walking alone can cause injury. However, don’t worry you can significantly reduce your risk of injury by following these sports injury precautions including:
Ensure Conditions Stay Prime
Before starting to exercise, make sure your condition is healthy. This is a general rule that you need to know for the prevention of sports injuries. For example, if you are over 55 years of age, consult a medical professional before starting to exercise. This way, you will be sure that you are healthy enough to exercise. The same is true for men or women with a history of heart/blood vessel health, stroke, or diabetes.
Choosing the Right Type of Sport
Prevention of sports injuries can start with small things choosing the right type of sport. Before training, you should make careful planning and execution. First, start by finding the sport or exercise that best suits your abilities. For example, if you have joint pain, you should choose sports that reduce joint stress, such as swimming and cycling.
Meanwhile, if you have balance problems, you should do sports with an instructor / personal trainer to be a safer option. If necessary, consult a doctor, personal trainer, or friend. Advice from a doctor can be helpful before you start the program, especially if you have certain conditions, such as heart or lung rhythm/blood vessel disease.
Using the Right Equipment
It turns out that choosing and using the right equipment ensures you are exercising safely. For example, if you want to do weightlifting for the first time adjust the size of the ideal weight so as not to cause injury. Start with a level that matches your current abilities. Likewise, when you are cycling or running, wear reflective clothing so that other drivers will see you.
Heating and Cooling
The basic rules for safe exercise include warming up and cooling down. Each exercise should begin with a warm-up and end with a cool-down. First, start with a warm-up that makes the blood smooth to relax the muscles of the body. The body becomes more ready to exercise. Simple warm-ups you can do, such as stretching your hamstrings, and shoulder joints, walking in place, swinging your arms, and so on.
After exercise, don’t forget to cool down which functions to relax the muscles and help blood pressure and body temperature return to normal. You can walk for 5 to 10 minutes after you exercise as a way to relax the body. Cooling down is important to get your heart rate back to normal.
Pay Attention to Your Body
When exercising, avoid forcing your body because you are exercising too much. As a result, the body becomes tired and fatigue can trigger the risk of injury. Pay attention to the condition of your body so that your joints do not become sore due to exercise. This can be avoided by stopping exercising first if you are already tired while exercising.
Always Hydrate While Exercising
When exercising, especially when the weather is hot, try to stay hydrated. Vice versa; even if you exercise in an air-conditioned room, still try to drink enough to prevent dehydration. If your exercise is more than an hour or high intensity, also provide isotonic drinks to replace the body’s lost electrolytes.
Pay Attention to Pain
When on the sidelines of exercise, pay attention to your body whether there is pain or not. If you experience pain during a particular exercise, stop first, and seek advice from an expert or professional in the field.
Consult the Experts
When starting out on your own, you may have felt overwhelmed or had questions about form, technique, what equipment to use, how to get/evaluate results, or even how to stretch.
Vary Your Sports
Avoid doing the same routine or exercise every day. For example, do exercises that target the same arm muscles and core exercises every day in a row. Make sure you vary the muscle groups you train, or schedule breaks between exercise days…