Tips to avoid sports injuries
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Studies have shown that cold muscles are more prone to injury. Warm up with jumping jacks, stationary cycling, or running or walking in place for three to five minutes. Then slowly and gently stretch, holding each stretch for 30 seconds.
Gentle stretching after physical activity prepares your body for the next time you exercise. It will make recovery from exercise easier.
Avoid the “weekend warrior” syndrome. Try to get at least 30 minutes of moderate physical activity every day.
Take sports lessons. Whether you are a beginner or have been playing a sport for a long time, proper form and instruction reduce the chance of developing an “overuse” injury like tendinitis or a stress fracture.
Listen to Your Body
As you age, you are not as flexible as you once were and cannot tolerate the same types of activities that you did years ago. Modify activity to accommodate your body’s needs.
Use the 10 Percent Rule
When changing your activity level, increase it in increments of no more than 10 percent per week. When strength training, use the 10 percent rule as your guide and increase your weights gradually.
Source: American Orthopaedic Society for Sports Medicine and American Academy of Orthopaedic Surgeons.