10 Ways Athletes Can Reduce Non-Contact Injuries
There’s no way to completely avoid injury, but these 10 tips can cut down the risk.
It’s an all-too-familiar scenario: a quarterback fades back to pass during practice, and without being touched, feels a POP in his knee. X-rays show he has a torn ACL, and his season is over. Poof! Just like that.
A batter is sprinting toward first base when he feels his hamstring tighten up, causing him to limp the rest of the way. He’s forced to leave the game, missing several days.
Let’s face it… If you play sports for any length of time, you’re bound to get injured. You don’t even have to take a hit to be put out of action. Non-contact injuries are just as common as the ones you see in contact sports like football, where a massive hit can knock a player out for any length of time.
Obviously, there’s no way to completely avoid getting injured, no matter how many precautions are taken. All sports, like everyday life, are full of risks.
But these 10 tips can minimize those risks for athletes of all ages.
1. Use proper equipment
Protective gear doesn’t prevent injuries if it isn’t worn properly, or doesn’t fit well. Make sure any helmets, mouthpieces, eyewear and other gear are worn at all times during dangerous physical activity.
This is especially the case with helmets, since head injuries are common in sports.
“You don’t want to buy a Little League helmet for a high school kid, and all of a sudden he gets hit,” explains Chris Bates, an instructor at In the Zone, a baseball and softball training facility in Flanders, New Jersey.
2. Learn the correct movement techniques
This is especially important in the prevention of major injuries such as ligament tears. In an article posted on Breaking Muscle, strength and conditioning coach Robert Camacho says young athletes should learn how to squat, lunge, jump and land without allowing your knees or ankles to collapse.
“Their form doesn’t need to be picture perfect, but if their knees and ankles are coming in on every rep, then they’re going to have a bad time,” Camacho writes. “When we are tired, our bodies resort to our most comfortable and habitual movement patterns. Get your athletes in the habit of landing and bending their knees with proper mechanics. They should also be taught proper planting and pivoting starting at a young age.”
3. Use correct mechanics in your sport
Many injuries occur when athletes don’t execute the right mechanics in their specific sport, such as the way a pitcher throws a baseball. Failing to do so can place unnecessary stress on muscles and parts of the body that are vital to your position.
HealthyChildren.org advises coaches to reinforce this during the playing season.
4. Give your body a rest
Most athletes and coaches are reluctant to do this, believing time off from training will cause a loss of rhythm or poor performance. According to the American Academy of Pediatrics, most injuries are caused by too much stress placed on muscles, joints, bones and tendons. Such injuries come in four stages.
- Pain in the affected area following physical activity.
- Pain during physical activity, not restricting performance.
- Pain during activity, restricting performance.
- Chronic, persistent pain, even during rest.
Your body should have at least one day off per week and one month off per year to allow for sufficient recovery.
5. Breathe properly
Canadian chiropractor and acupuncturist Dr. Ben Kim says it’s important to breathe evenly during any physical activity, including exercise. Marathon runners and other endurance athletes are aware of this. When lifting weights, for example, breathe out during the contraction phase, then breathe in when lowering the weights.
The idea is to avoid holding your breath while you’re exerting muscle power. Doing so will increase the pressure in your nervous system.
6. Stretch after practices or games
Most athletes know the value of proper stretching exercises before play. But Dr. Kim explains doing so after an activity can flush out waste products in your body, such as lactic acid. It also helps muscles gain flexibility.
“Stretching to end ranges of motion before your muscles are fully warmed up (can cause) sprains and strains, especially with increasing age,” Dr. Kim says.
7. Stay hydrated
Healthychildren.org advises to drink plenty of water or other fluids that keep you from overheating and becoming dehydrated. Be especially careful in extremely hot or humid conditions, and wear light clothing.
Coaches should keep plenty of water on hand and watch for cramps, signs of heat stroke or other symptoms. Taking breaks during a practice or game can also reduce the risk of dehydration or other heat-related illnesses.
8. Eat a balanced diet
Just as you put fuel in the gas tank of your car to keep it running, athletes should constantly refuel their bodies with the right foods for maximum energy and performance, says sports nutritionist and registered dietician Nancy Clark. The key is preparation.
“If they’re training or having practice in the afternoon after school, then they need to pay attention and be responsible with eating breakfast, eating lunch, and having a pregame snack,” says Clark, author of the best-selling book Nancy Clark’s Sports Nutrition Guidebook.
9. Play safely
It’s one thing to go all-out when running bases or making a tackle. But athletes should always keep safety in mind, according to Healthychildren.org.
Leagues and organizations have implemented stricter rules against headfirst slides in baseball, spearing and tackling near the head in football, and checking in hockey. Coaches and players should always follow such rules to the letter. It not only reduces the risk of serious injury, but it’s good sportsmanship.
10. Don’t ignore warning signs
For years, athletes have been taught by coaches and parents to “play through pain” and “tough it out” when their body is experiencing extreme discomfort.
There is a difference between soreness from exertion and pain that could lead to serious injury. In a blog post for Johns Hopkins Medicine, Dr. R. Jay Lee, M.D. encourages coaches to create an atmosphere where players can feel free to come to them if something doesn’t feel right.
“In my practice, I always promote participating in pain-free sports and activities,” says Dr. Lee. “But some kids are tough and just push through pain, which can lead to a more serious condition that could have been prevented with early intervention.”
Even the most well-conditioned athlete is at risk every time he or she steps on the field. It’s a good idea to check with your doctor or other medical professional before starting any exercise or training program. They can also provide more tips and advice on injury prevention.
