6 Steps to Prevent Sports Injuries

Not going anywhere and having to keep your distance because it is still in a pandemic era does not mean you cannot exercise. There are many choices of exercises that can be done even if only in a boarding house. But, you have to remember, even if you don’t leave your place of residence, it doesn’t mean you are free to experience sports injuries. First, because you rarely exercise. Second, because it is not done in the right intensity, duration, or frequency. But, Mecayla added, sports injuries are not picky. Whether you exercise a lot or are just starting out, the risk is always there.

1. Wear comfortable shoes

Even though it’s only in a boarding house, keep using sports shoes to be more enthusiastic and successful in training. But, wear comfortable shoes, huh. It must be the right size or still fit for use. Ideally, the sneakers will function well for six months from the time you buy them. Also, choose shoes that are really designed for the sport – in particular, doing specific exercises not just for styling.

2. Understand how to use sports equipment

Just bought a treadmill but haven’t used it at all? Or, just have a stepping machine because you want to train your legs? First learn how these tools work so that they can be used properly and prevent “accidents” when using them. Plus, if you know how to use it, your sports targets or goals will be easier to achieve. One way is to try to learn using video guides from sports channels on YouTube.

3. Space that does not limit movement

Make sure the place you exercise is enough to accommodate the movements being performed. If not, the risk of sports injury is high because you don’t move freely. Especially, if you use cardio exercise equipment, when you fall, it’s easy to hit other objects in the area if you don’t remove them first to provide enough room. Tidy up the things in your room first so they don’t get in the way of movement. If your gym is not so wide and it is not possible to use sports equipment, don’t push yourself. Sports do not have to use equipment, you can take advantage of the objects around you.

4. Don’t forget to warm up

Whatever the type of exercise and level, always start with a warm up. This method promotes blood flow to the muscles of your body, so you can be better prepared for heavier or more difficult movements. For example, if you want to run on a treadmill, you can warm up by lifting your legs up to your knees and then swinging them back, alternating right and left, for 10 minutes. If the option is walking, warm up for 5 minutes by alternately swinging your legs to the side.

5. Start small

If you just started exercising, you don’t need to force yourself to do large portions. Exercise intensity and duration can be added gradually. For example, a 10-minute workout in the early days or weeks. Then, gradually increase the duration for five minutes until you reach the ideal time and intensity.

6. Understand the difference between discomfort and pain

Feeling uncomfortable during exercise is common. However, pain is different from discomfort because it can be a sign of injury. Pain often feels acute, stinging, and the feelings don’t go away during exercise. If the feeling of discomfort can decrease in intensity when you get used to exercise. If you already feel pain as identified just now, stop your sports activities first and immediately find a way to cure it. If necessary, go to a sports doctor to help you recover. Knowing when you are uncomfortable and feeling sick during exercise helps you determine whether to increase your exercise portion or, instead, stop first for healing.