Playing sports is an excellent way to get some exercise, bond with like-minded athletes, and reduce stress. However, though there are numerous benefits to playing sports, every practice you attend and every game you play increases your risk of injury. While the idea of sustaining a podiatric sports injury--especially one that could sideline you for a game or an entire season--can be overwhelming, there are ways to reduce your risk. Here’s what you need to know to stay in the game.
Sports Injuries Can Happen to Anyone
Everyone is susceptible to sports injuries, regardless of age or experience level. Athletes can suffer sports injuries while exercising, conditioning, or gameplay. Some podiatric injuries are more common than others. For example, strains and sprains happen more frequently due to repetitive motions and continuous stress on specific muscles, tendons, and ligaments.
Fortunately, if you’ve sustained a sports injury, you can take comfort in knowing that a prompt and proper diagnosis, along with a customized treatment plan from Michigan Foot & Ankle Specialists’ experienced Dearborn podiatrist, Dr. Alexander Thomas, can get you back on the field, court, rink, or wherever it is you play the sports you enjoy. Below, Dr. Thomas shares five questions you can ask yourself to minimize your sports injury risk.
5 Questions to Ask Yourself Before You Play
When it comes to foot and ankle sports injuries, an ounce of prevention is worth a pound of cure. Asking yourself the following five questions before a practice or game can significantly decrease your risk of a sidelining injury.
1. Do you exercise regularly?
Your risk of sustaining a sports injury increases if it’s been a while since you’ve worked out or you exercise infrequently. When you make exercise a part of your daily routine, your body maintains and boosts its muscle mass. Regular exercise conditions your body for the physical challenges associated with playing sports.
Some sports injuries occur due to falls. Regular exercise increases strength and helps you maintain balance, reducing the likelihood of fall-related injuries.
If you haven’t been exercising regularly, it doesn’t mean that you shouldn’t play sports. Instead, it’s an opportunity to start an exercise routine. Your coach and teammates can offer valuable tips and motivation.
2. Do you take the time to warm up, stretch, and cool down?
Think of your body as a machine that requires “warming up” and “cooling down” to perform at its best. Skipping these vital steps makes your ligaments, tendons, bones, and muscles more susceptible to injury.
A proper warmup routine involves stretching, which helps your body maintain flexibility and range of motion. Think of your Achilles tendon as a rubber band. A cold rubber band is easy to snap. However, if you take the time to stretch it, it gets warm and maintains its elasticity. The same is true for your muscles, ligaments, and tendons. Turning them into “warm rubber bands” is the goal of your pre-practice or pre-game warmups.
Cooling down can be just as important. After pushing your body to perform, it needs a chance to recover accordingly. Cooling down allows your heart rate and blood pressure to return to normal. Playing sports also encourages lactic acid to build in your body, causing muscle cramps and stiffness. Taking a break—and some deep breaths—after each practice or game gives your body the oxygen it needs to break up that acid before it causes discomfort.
3. Are you wearing the right protective gear?
Playing sports without the proper protective equipment is like walking into a job interview wearing shorts, a tank top, and flip-flops. In other words, it’s bound to backfire. Make sure you have the right equipment for the game. For example, football players need helmets to protect them from concussions, and soccer players wear shin guards and cleats. Proper padding is key for these and other high-contact sports.
If you’re unsure what equipment you need, ask your coach or teammates for recommendations. Wearing protective gear helps you protect yourself from podiatric and other sports injuries.
4. Do you know the rules and techniques of the game?
Sometimes, sports injuries occur because athletes are unfamiliar with the sport’s rules and techniques. If you’re new to a sport, receiving appropriate training on the game’s rules and techniques is vital, as some of these rules exist to prevent injuries to players. This may seem like a simple way to prevent sports injuries, but it’s crucial. Learn your sport so that you can participate fully—and with confidence.
5. Have you fully recovered from previous injuries?
We get it; sustaining a sports injury is not only physically painful but also emotionally demanding. No one wants to be sidelined because of an injury, but once it’s happened, the best thing to do is focus on returning to the game safely. Give your body the rest it requires to recover. Returning to play too soon could prevent your injury from healing correctly or completely, affecting your performance and dramatically increasing your risk of re-injury. The recovery process takes time and patience, but with the right support system, you can complete your treatment plan and focus on healing.