Treating and Preventing Sports Injuries
Sports such as basketball, boxing, football, soccer, and rugby are very physical. The athletes that take part in these games are often built to last the grueling physicality that comes with the games. Even if some games aren’t as physical, the demand of the sport can take a toll on the body.
To increase the odds of winning, an athlete should be healthy and fit to keep up with the game and the physicality. Even if you’re not an elite athlete playing for a major sports team such as the Los Angeles Lakers or the New England Patriots, chances are that you casually play a pickup game or two every week.
When you’re not built for the sport, you can sometimes experience injuries that will sideline you. These injuries can range from a simple sprain to a broken bone. To decrease the chances of injuries from happening, here are three things that you can do:
Doing Strength and Conditioning Training
Strength and Conditioning are crucial aspects of sports training that you should take seriously. If you want to perform on a high level, having good cardio and a healthy body isn’t going to cut it. You need to be durable and consistent when performing at a high level. Sure, you can jump high for the first few tries, but can you do it consistently?
Performing actions such as jumping high, turning at high speeds, running, taking physical damage, etc. can take a heavy toll on your muscles, joints, and bones. Through strength and conditioning, you can strengthen your body to prepare them for these high-impact moves. To get an idea of what sports need a good strength and conditioning program, you can check out https://anabolicsteroiddrugs.com/sports/ for more details.
Don’t ever risk playing a pickup game if you didn’t get enough sleep prior. People who don’t get enough sleep can develop serious cardiac problems in the long run. Not having enough sleep while playing basketball or doing something strenuous can injure you.
Always get the right hours and quality of sleep before playing a pickup game or working out. Sleeping right ensures that you have the right amount of energy needed to play properly. Be sure to get rest after playing and working out too. Rest allows the body to recover properly from a hard-fought game or match.
Wear the Proper Gear
When you play a game or go for a workout, always make sure that you wear the necessary gear. If you’re playing basketball, then don’t wear flip flops when you’re on the court. The proper basketball shoes provide support for your ankles, cushion for your feet, and help you avoid slips and falls.
Going barefoot or wearing other types of footwear can increase the chances of an injury from happening. When you’re playing football, always wear your helmet and pads. These protective gear can reduce the impact that your body takes from hits and falls. You can also wear additional supports such as ankle supports, leg sleeves, arm sleeves, elbow protectors, etc.
For contact sports such as boxing, use a mouthpiece, headgear, durable hand wraps, boxing gloves, groin protectors, etc. Again, always wear the appropriate gear and clothing to stay away from serious injuries.
Most of these injuries you encounter in recreational pickup games are minor and heal pretty easily. Although they’re only minor injuries, they can be very painful and can put you on the sidelines for days, weeks, or even months. If you experience a more severe injury such as a fracture, then it’s best that you immediately see a doctor.
One of the most common injuries in sports, whether amateur or professional, is an ankle sprain. Ankle sprains are very painful. Another thing that all athletes experience after a game is fatigue. Here are some ways to recover from an ankle sprain and fatigue:
RICE Method for Sprain
RICE stands for Rest, Ice, Compression, and Elevation. The RICE method is an effective way for a sprain to heal quickly. When you sprain your ankle, the body sends fluids and white blood cells to the area to repair any damages. Your body automatically sends signals and other chemicals that cause swelling and pain in that area.
The pain is a necessary reaction from your body to keep you from using your injured ankle to prevent further damage. The RICE method helps reduce pain by resting your foot. Ice is also an excellent way to decrease swelling and minimize bleeding. Compression helps get rid of swelling by applying pressure to the site and preventing fluids from accumulating there.
Applying pressure can be painful, so do it carefully. Lastly, you can use two small pillows to elevate the affected area when you sleep. Elevating your ankle redistributes fluids throughout your leg, therefore reducing swelling.
Allow Yourself to Have a Recovery period
Recovery periods aren’t just for aches and fatigue. Overall, recovery periods help your body recuperate. During this period, you should eat healthy food to help your body build up muscles, strengthen joints and bones, and build better resistance.
You should eat healthy proteins, calcium-rich food, fruits, and green leafy vegetables. Sleep well, and avoid excessive alcohol. Recovery periods also mean that you should take a break once in a while. Avoid strenuous activities altogether, and find alternative ways to enjoy.