Six Essential Tips to Reduce Injuries During Physical Activities

Physical activities are great for your health, but it’s important to stay safe while having fun.
Here are six tips to help you avoid injuries during your favorite activities:

1. Warm Up and Cool Down Properly: Before you start an activity, take a few minutes to warm up your body. Likewise, after the activity, take a few minutes to cool down. These activities, that can be simple stretches or a light jog, reduce the risk of injuries.
2. Wear the Right Equipment: Make sure you wear the correct equipment for your activity. For example, proper shoes are important for running to protect your feet and reduce the chances of injury. If you are biking or skating, use helmets, knee pads, and elbow pads. When playing sports, use the correct equipment.
3. Learn Proper Technique: Whether you are doing a new sport or a different exercise, learning the right technique is key. Proper form can prevent muscle and joint injuries. Ask an educated coach or exercise scientist, athletic trainer, or strength coach or trainer about these techniques so that you can learn the proper techniques.
4. Stay Hydrated and Eat Well: Drinking enough water is vital. Dehydration can lead to fatigue and dizziness, which increases the risk of accidents. Remember to sip water before, during, and after your activity. Likewise, eat some food before activity so that you have energy to move.
5. Listen to Your Body: Your body talks to you. If something does not feel right, pay attention, and do not push yourself too much. If you experience pain or discomfort, take a break. Pushing too hard can lead to injuries, so it is okay to slow down if you start feeling too uncomfortable when doing the activity.
6. Get Proper Rest and Sleep: Your body needs rest to stay strong. Make sure you give yourself enough time to recover between activities. Overworking your muscles without proper rest can lead to overuse injuries. Also, getting proper sleep will allow your body to recover well. This will help you be ready for the next round of physical activity.

Following these tips will help keep you safe and injury-free while enjoying your physical activities. Remember, safety first, and have fun being active!

This feature was written by Jatin Ambegaonkar, associate dean for research in the Office of Research Development within George Mason University’s College of Education and Human Development and professor in the Athletic Training Education program in Mason’s School of Kinesiology. Mason’s Athletic Training Education program prepares individuals to become certified athletic trainers equipped with the knowledge, skills, and expertise needed to be part of a comprehensive sports medicine team. For more information, please visit the program website.