Preventing Injury

Considerations To Prevent Injury: Complete a Warm-up

A warm-up should be completed to: increase the temperature in the muscles, tendons, and ligaments. This increases the elasticity which will help prevent muscle pulls and strains.

Avoid Overstretching

Stretching should be completed carefully without overstretching or bouncing as this can result in muscle strain.

Avoid Overtraining

If you train too hard adaptations will not take place e.g. lifting too heavy a weight can cause an injury such as a strain.

Take Adequate Rest

Training programs should include rest days. Make sure you have enough rest between sessions to allow for recovery.

Use Taping or Bracing

When necessary taping and bracing can be used to provide additional support to joints and muscles. E.g. an ankle support can reduce the chance of a twisted ankle (sprain).

Remain Hydrated

Maintain an appropriate level of hydration by drinking water. If you don't maintain your hydration levels you can become dehydrated, which can lead to dizziness and nausea.

Wear Appropriate Clothing and Footwear

This may include non-slip footwear such as boots to prevent ankle injuries. Gum shield in rugby to protect the teeth in boxing and rugby. Shin pads to reduce the impact on the shins in football and hockey.

Use Correct Technique

When completing any activity, using correct technique will lead to better results. Help avoid injury by using the correct technique when lifting weight or throwing the javelin.