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Tips to Avoid Common Springtime Sports Injuries

Few things are more enjoyable than getting back out to play sports after a long, cold winter. But, returning to being active can increase your risks of getting injured.

Many sports injuries, however, can be prevented if you take the right precautions. Don’t risk ruining a summer of play by sustaining an injury early in the season. The providers at Wellington Orthopaedic & Sports Medicine offer these helpful tips to keep you safe as you head outdoors this spring.

Get back into condition

Maybe the cold winter days led you to sit on the couch more than you intended. Or maybe you had plans to work out in the gym, but you weren’t able to very much. For whatever reason, the end result can mean that you’re coming into the spring sports season a bit out of condition.

Begin with light aerobic activity, ramping up to a moderate level of activity as you get stronger. From there, you can progress to more strenuous activities, such as using free weights, to build strength. If you want a more structured program to follow, work with a personal trainer or physical therapist. Our providers can also help you build your strength to improve your performance.

Try different activities

Whatever your primary sport, you can benefit from training in other forms of athletic activity. Cross-training can strengthen a greater variety of muscles and help improve your performance in your primary sport. Cross-training may also help reduce your risk of getting injured. Try sports you may not have considered, such as kickboxing, rollerblading, or swimming.

Stretch before exercising

No matter if you’re playing an informal pickup game of basketball with a couple of buddies or a full game with your team, stretching is essential. Failure to warm up and stretch can lead to injuries, especially in your legs, arms, and back.

Try lunges to stretch your quads and glutes. And try lifting your heels a number of times with your toes planted on the ground to stretch your calves and Achilles tendons. Furthermore, flex your toes upward and downward. 

Use the right equipment

Using the right equipment for sports is essential in preventing injuries. Get the proper safety gear for your sport, which may include a helmet, knee pads, or elbow pads. Furthermore, check out your gear from last year to make sure it’s still in proper working order.

You should also take a good look at your athletic shoes. Most athletic shoes are intended for replacement after six months of regular use, so it may be time to get a new pair. Properly fitting and functioning shoes can prevent ankle and knee injuries in particular.

And lastly, make sure to also evaluate the ground conditions before playing outdoor sports. Spring can make things muddy and slippery, which can increase your risk of getting injured.

If you want additional guidance about your fitness for spring sports, book an appointment online or over the phone with Wellington Orthopaedic & Sports Medicine.

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