Make sure your equipment fits properly (ie, helmet, tennis racquet grip, golf clubs etc).
Make sure you wear quality shoes designed for your sport or
foot type (ie, good arch support, durable heel, proper sole contour, and
Obtain necessary protective gear, mouth guards or face masks for contact sports.
Prevent injuries by training and playing "smart"
Avoid overuse injuries like tendinitis and stress fractures by
beginning slowly and gradually increasing the time and intensity of your
Acclimatise yourself to the environment. Avoid heat or cold-related stresses.
Limit your workout session training too hard can result in ijuries. Allow adequate time to recover from a training session.
Maintain hydration or fluid levels. Drink plenty of water before, during, and after practice or competition.
Prevent injuries by training correctly
Address all aspects of fitness, muscle strength, endurance, cardiovascular fitness and flexibility.
The minimum training requirement is two times per week to see improvement in aerobic or anaerobic activity.
Noticeable improvements in strength and endurance take three to four weeks.
Your pre-season conditioning program should begin six weeks prior to the start of your sports season.
Prevent injuries by proper Warm-up and Cool-down
Warm-up prepares the body for performance, decreases the potential
for soft tissue injury, and helps reduce delayed onset muscle soreness
that can follow exercise.
Warm-up should consist of 15 minutes of sub-maximal
sports-specific exercise. This activity increases the bodies heart rate,
body and muscle temperature, and muscle performance.
Prevent injuries by stretching
Stretching prepares your muscles for activity and prevents injuries
from tight soft tissue structures such as muscles and tendons.
Static stretches should be slow and sustained; no bouncing or
jerking. You should not feel pain while stretching. Stretch the
entire body. No sport requires just part of the body's involvement.
Stretch each body part two to three times for 20 to 30 seconds.
First aid treatment for injuries (RICE)
R-est — Relative rest to reduce the stress to the injured area.
I-ce — Apply ice to the injured area for 20 minutes at a time four times per day.
C-ompression — Apply an elastic bandage to the injured area. Do not sleep with elastic bandage on.
E-levation — Raise the injured body part above the level of the heart to decrease blood flow.