Top 5 Tips for Injury Prevention

By: Sonia Gashgarian, Physiotherapist

With warmer weather (hopefully) soon approaching, we can spend more time outdoors enjoying the sunshine and fresh air after a long winter season. For a lot of people, the warmer weather also means that outdoor sports and activities will be starting up again. If you are thinking of taking up a new sport or activity, or returning to a spring or summer league, here are my top 5 tips to help prevent injuries so you can enjoy your activity all season long:

1. PRE-SEASON TRAINING. To help get your body in peak shape for your upcoming activity, it is important to train the muscle and energy systems used during your activity. This involves gradually increasing your strength, balance, and endurance. For example, if your activity involves short bursts of running, try interval training to improve your anaerobic capacity; on the other hand, if the activity or sport lasts for a long period of time, improving your aerobic endurance is more suitable.

If you are unsure of which strengthening exercises and/or training programs are right for you, a physiotherapist or other qualified health care professional can help you determine what areas you should focus on.

2. WARM-UP & COOL DOWN. An adequate warm-up should last between 10-15 minutes. Keep the exercises dynamic (stretching through movement) as much as possible to help warm-up the muscles and increase circulation. Some warm-up ideas include karaokes, knee-high running, butt kicks, and arm circles. After exercise, 5-10 minutes of light jogging clears lactic acid from the muscles, helping to prevent muscle soreness and stiffness the next day.

3. STAY HYDRATED. The average person loses between 1-1.5 litres of water for every one hour of exercise, so be sure to drink enough water before, during, and after you exercise to help prevent dehydration and muscle cramping. During those hot, humid summer days, this point is even more important to reduce the risk of heat stroke. If you sweat profusely or are exercising for over an hour, you will also need to replenish your electrolytes.

4. ALLOW FOR REST & RECOVERY. The general rule of thumb is to give at least 24 hours of rest between bouts of vigorous physical activity (e.g. a long run or bike ride, a game of soccer, or a tournament). However, light exercise, such as cycling with light resistance or lifting light weights, can be done on rest days.

One of the most common times we injure ourselves is when we are tired. If your muscles and body aren’t given enough time to recover from the previous activity, your form and performance may pay the price, and the risk of injury increases as a result.

5. EQUIPMENT. Having the proper footwear and protective equipment will help to protect against any head and/or body injuries. While having the proper equipment for your activity is important, it is also necessary to make sure everything fits you properly.

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