Tips to Help Prevent Sports Injuries Part 1

Sports are a fun way to stay active and keep our bodies fit.  For adults and children alike, sports are generally good for us because they increase our confidence, teach us lessons in work ethic and teamwork, and improve our fitness level.  However, every sport does carry risks of injury.  The most common sports injuries are a result of overuse, especially in young athletes who are often pushed to play on multiple teams and play at a highly competitive level.  Injuries due to overuse include sprains (injuries to ligaments), strains (injuries to muscles), and stress fractures (injuries to bones).

Absolute Wellness Center is your health and wellness expert at the Lake of the Ozarks.  We view the body as a complex and integrated system where physical, mental, and chemical health go hand in hand to reach true healing and improve overall wellbeing.  Absolute Wellness Center integrates many forms of healthcare at the Lake of the Ozarks to help you maximize your optimal health potential.  We have compiled a list of some tips that can help reduce your risk of sports injuries.

1. Warm Up and Cool Down

Warming up is more than just stretching!  It is important to 'loosen up your muscles' by gradually increasing blood flow and gradually raising your heart rate and body temperature before jumping right into a game or an intense workout.  Warming up can not only help reduce your risk of injury but it can also reduce soreness.  Cooling down after a workout or sporting event helps promote a gradual recovery and is important for gradually reducing your heart rate and blood pressure.  Stretching before and after a workout increases flexibility which can decrease your risk of injury.  Stretching before a game or practice should include dynamic stretching, such as lunges, gates, and skipping that help activate the muscles you will use during your workout.  Static stretching should mostly be saved for after your workout.

2. Be in Proper Physical Condition

Playing a sport, especially highly active sports, requires you to be in good physical shape.  Picking up a new sport and expecting it to get you in shape can put you at risk for injury.  Playing sports also requires adequate training and conditioning leading up to games or competitions.  'Weekend Warriors' who play a game every couple of weeks are at a high risk for injury because their muscles aren't prepared for the sudden high-intensity use.  Even athletes who practice frequently should incorporate conditioning exercises into their practice routine to strengthen muscles and protect against injury.  Crosstraining is also important to reduce the risk of injuries from overuse.  Whether you participate in at least one additional sport or you add crosstraining exercises into your training routine, it is crucial to change up the muscles you are using to avoid continuously putting stress on the same muscles and joints.

3. Follow the Rules

The rules in every sport were designed with safety in mind, so it is important to follow them.  This includes wearing the appropriate protective gear, such as helmets, shin guards, or pads.  While safety gear can sometimes be uncomfortable, it is required for a reason.  Plus, wearing the required protective gear during practice helps you get used to the feeling of it so you will be more comfortable on game day.  It is important to wear properly fitting gear and to replace it when it gets worn out.  Part of following the rules includes knowing them and ensuring that all players involved are familiar with the rules.  In children's sports or low skill level leagues, dangerous behaviors such as slide tackling in soccer or sliding headfirst in baseball should be highly discouraged.  Encourage safe, fair play.

4. Take Time Off

While you may think training every single day will help you perform better come game time, it can actually be detrimental to your performance.  To perform at your best, your body needs time to recover.  You should take at least one day off per week and one month off per year.  Taking a day off does not mean you can't still be active on that day.  In fact, doing some stretching and participating in a low-intensity activity can help reduce soreness and speed up the recovery process.  Taking a break in the offseason is also a good opportunity to get in some cross training by participating in another activity or a different type of exercise.  Rather than going completely inactive for a whole month, it is best to continue to follow a light exercise program.

5. Don't Play if You Feel Pain or Discomfort

It is important to listen to your body and recognize when it is asking you to stop.  Obviously, you will feel regular soreness or fatigue during or after a hard workout, but if something doesn't feel right, you should stop what you're doing and consult a doctor.  An injury that starts out small could get much more serious if it isn't given time to properly heal.  Sitting out of a game or practice may not be what you want to do at the time, but it is much better than missing an entire season because of a serious injury that could have been prevented.  Absolute Wellness Center integrates many forms of healthcare such as massage therapy, chiropractic care, rehabilitation exercises, lab testing, and x-ray at the Lake of the Ozarks.


Overall, sports are generally good for our health. Although there are risks of injury in every sport, taking these precautions can help prevent sports injuries. Practicing safe play and getting in the habit of following these tips everytime you or your child participates in sports may not only reduce the risk of injury, but may also improve performance, reduce muscle soreness, and improve wellbeing.

At Absolute Wellness Center, we offer a variety of health care services at the Lake of the Ozarks focusing on the individual as an integrated system in which all parts intertwine and connect.  By addressing physical, mental, and chemical elements, we can help you maximize your health potential. Give us a call, visit our website, or come in and see us for more information on how we can help you reach your health and wellness goals.


Absolute Wellness Center Inc
4203 E US Hwy 54
Linn Creek, MO 65052
573-346-3777


Location: Linn Creek, MO 65052, USA

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