2. Lower back injuries
3. Groin injuries--this can be for both guys and girls.
4. Shoulder injuries
5. Knee injuries
These are the 5 most common ones. There are some more minor ones, but these are the more specific types. Now let's look into what you can do to prevent these types of injuries.
Preventive Measures
Warm-Up
I can't stress this enough. You need to spend at least 5-10 minutes doing some sort of warm-up activity. You can do power walking. You can do some jogging. Try doing something. Take note of which muscles you use the most when playing. Warm-up these muscles the most. It's important to do your whole body, but you need to pay close attention to those specific areas. If you use your legs and ankles the most, give them extra attention.
Start Off Slowly
Even when you warm-up, you need to begin slowly. Take a look at how much effort you use on the field and minus 90%. Only use about 10% or less when exercising. Why? You need to save most of your energy for the field. Take a look at a singer and dancer. He or she is not going to use 100% of their skill when warming up. He or she will only use a small amount. The idea is to give your body a taste before the actual meal.
Keep Hydrating
I can't stress this enough. You need to stay hydrated. It doesn't matter what kind of athlete you are, you need to stay focused. You have to replace what you burn off. Stay hydrated before, during and after your activity. This will reduce your chances of getting sick. It will also reduce your chances of adding to more injuries later on. The best thing to stick with is water. Some sports drinks are okay, but check it out with your coach first. Try to stay away from energy drinks, if you can. Remember that water is your friend. You can never have enough water.
Wearing the Proper Gear
This is very important. This also means wearing the right shoes. You are playing a sport. You are not walking the catwalk at a fashion show. Only wear the appropriate gear. If you are not sure of what to war, ask your coach.
Cooling Down
You have to cool down after an event, practice or show. Please do something to cool down. Spend about 10 minutes cooling down the muscles. This will get rid of the toxins that build up in the body.
Taking an Ice Bath
This one is something that is not mentioned very much. If you are used to intense training and events, you will need to take this under advisement. Create a bath. Pour some ice into the bath. Make sure it's as cold as you can stand it. Get in. Soak in an ice bath for about 15 minutes. Make sure it comes up to your chest. This will loosen the toxins and reduce the pain and swelling. Most major athletes and performers do this.
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