man overextending his arm playing volleyball summer spring wearing back tshirt

Preventing Sports Injuries This Spring

4 Tips for Reducing Your Chances of a Sports Injury This Spring

There is no way to completely rule out the risks associated with spring sports, but by utilizing these four precautions, you can minimize your risk of injury significantly.

1. Always Warm-Up and Cool-Down

Before we get into the rest of our tips, let’s warm-up. This step is important to protect your muscles and joints. When our ligaments aren’t in use, they become stiff, are less flexible, and are more prone to injury. Warming up your body increases your internal temperature and blood flow to your muscles, which can help reduce your chances of a tear or strain. This is crucial especially before a more intense workout or activity such as HIIT, hiking, or distance running.

Warming Up

Your warm-up routine should last for about 10 minutes — and you should start with light exercise and gradually increase intensity before your main activity. Here are some activities to add to your next warm-up:

  • General stretching
  • High knees
  • Jogging in place
  • Lunges
  • Jumping jacks
  • Side shuffles

Cooling Down

It’s just as important to cool down after your workout when it comes to lowering your risk of sustaining a sports injury. This not only lets your heart rate come down, but gives your muscles a middle ground to recover. Some examples of cool-down exercises you can add to your routine include:

  • Walking
  • Light jogging
  • Yoga

2. Always Wear Protective Gear

It’s critical that you always wear these recommended safety gear items, depending on the activity:

  • Proper footwear
  • Padding
  • Mouthguard
  • Helmet

3. Eat a Healthy Diet

Calcium and vitamin D are two essential nutrients that support and maintain healthy bones and muscles — working together to maintain bone density and muscle strength.

Be sure to fuel your body before and after exercise with some of these foods:

  • Dark leafy greens
  • Dairy
  • Lean protein
  • Almonds
  • Eggs

4. Seek Sports Injury Treatment if Needed

Whether months inside have caused you to feel new aches and strains, or you’re recovering from an existing sports injury, it’s important to consult with your doctor before getting back into the game.

At Unruh Spine Center, we not only treat current injuries but also focus on the prevention of future ones. Through a variety of sports medicine techniques, such as orthotics and chiropractic adjustments, we can help keep you on your feet and not on the sidelines.

Common sports injuries and related afflictions we have treated include but are not limited to:

  • Tendonitis
  • Sciatica
  • Sprains
  • Chronic headaches
  • Shoulder or knee pain
  • Breaks and fractures, especially in the feet, wrists, shoulders, and spine

Treating Your Pain at Unruh Spine Center

Too often, athletes resort to painkillers to treat their discomfort. At Unruh Spine Center, we offer ultrasounds, flexion-distraction, stretching, core-strengthening, deep muscle stimulators, nutrition counseling, supplement therapy, acupuncture, sports injury massage, and a variety of other treatments that work to improve and maintain the athlete’s whole-body health.

To learn more about our treatments, contact our team today.