Tips for Playing Smarter and Staying Injury-Free
By Elizabeth Quinn, About.com Guide to Sports Medicine
Getting hurt doesn't have to be part of the game. Warming up adequately, training effectively, using proper equipment for your sport, and recognizing and addressing the early warning signs of injury can reduce your risk of aches and pains. Athletes, parents, and coaches alike have their tricks of the trade.
- Injury Prevention
- Stretching and Flexibility Exercises
- Safely Using Exercise Equipment
- Nutrition for Staying Safe
Injury Prevention
Many sports injuries can be prevented, or at least reduced, if you take some basic precautions. Make sure you are prepared for your activity physically and mentally, and use the appropriate safety equipment.
- The 5 Most Common Sports Injuries
- 10 Tips for Safe Workouts
- The 6 Principles of Conditioning
- Why Warming Up Reduces Sports Injuries
- How to Warm Up Before Exercise
- How to Prevent Ankle Sprains
- How to Prevent Muscle Cramps
- How to Prevent Golf Injuries
- How to Safely Begin an Exercise Program
- How to Prevent Staph and Community Acquired MRSA
- How to Prevent Weight Gain by Strength Training
- How to Prevent Delayed-Onset Muscle Soreness (DOMS)
- How to Prevent Knee Pain
- How to Prevent a Side Stitch
- How to Prevent Overtraining
- How to Prevent Children's Sports Injuries
- The 10 Percent Rule of Progression
- Wrist Guards Help Prevent Snowboard Injuries
- What is an Exercise Stress Test?
- Spring Training Safety Guidelines
Stretching and Flexibility Exercises
Proper stretching and flexibility exercises are essential for athletes. Learn how and why to stretch, benefits and limitations, and sample flexibility routines.
- Best Stretches for Runners
- Best Stretches for Groin Pain
- Best Stretches for Cycling
- Best Stretches for Golfers
- Simple Shoulder Stretch
- Hip Flexor - Psoas Stretch
- Standing Quadriceps - Thigh Stretch
- Advanced Iliotibial (IT) Band Stretch for Flexibility
- Foam Roller Exercises for Easing Tight Muscles
- Stretching Basics
- Stretching - What the Research Shows
- Flexibility for Athletes Overview
- How to Warm Up Before Exercise
Safely Using Exercise Equipment
Some sports injuries can be avoided or by understanding how to fit, set-up, and use your sports equipment or gear. Learn how to use and maintain your equipment with these tips.
- How To Use the Rowing Machine
- How To Use a Stationary Bike
- How To Use the Elliptical Trainer
- How to Safely Use Free Weights
- How to Fit a Bicycle
- How to Fit a Bicycle Helmet
- How to Prevent Yoga Injuries
- Health Club Dos and Don'ts
- Common Health Club Exercise Mistakes
- How to Use the Treadmill
Nutrition for Staying Safe
Proper hydration and nutrition help you excel in sports and keep up your energy. But knowing what to eat and drink, and when, can also help you prevent potentially serious sports-related complications, such as dehydration. Proper sports nutrition can also help you recovery faster and decrease your risk of injury.
- Sports Nutrition Basics from Training to Competition
- Nutrition for Strength Training and Muscle Building
- Proper Hydration for Exercise - Water or Sports Drink
- Pre-Exercise Meal
- Post-Exercise Meal
- Water Intoxication - Hyponatremia
- Recommendations for Water, Sodium and Potassium
- Nutrition Tips for Vegetarian Athletes
- Nutrition for Winter Athletes
- Carbohydrates - An Athlete's Main Fuel Source
- Protein Needs for Athletes
- Caffeine and Peformance
Staying Safe in Extreme Conditions
Athletes often find themselves exercising in extreme outdoor weather conditions including extreme cold, heat, or altitude. These conditions require special preparation and knowledge in order to perform at an optimal level while staying comfortable and safe.
- Treating Common Heat Emergencies
- What is Heat Illness?
- What is Heat Stroke?
- Hypothermia and Frostbite
- Cold Weather Exercise Safety
- Nutrition for Winter Athletes
- Lightning Safety and Sports
- Altitude Illness
- High Altitude Exercise Precautions
- Hiking and Backpacking Safety Tips
- Sun Safety for Outdoor Athletes
- Spring Skiing | Snowboarding Safety
Special Topics in Sports Medicine
Sports Medicine covers a wide variety of topics and affects a large population of exercisers. These items focus on specific age groups, health conditions and other targeted sports medicine topics.
- Mitral Valve Prolapse and Exercise
- Low Blood Pressure (Hypotension)
- Exercise-Induced Asthma (EIA)
- Exercise and Osteoporosis
Kids and Sports Medicine
Children have special needs when it comes to sports conditioning, and injury prevention. Young athletes also need to vary their training routine and have parents and coaches who help them develop discipline on and off the field.
