Story by: Norton Healthcare on March 7, 2019
Sports injury prevention is a priority whether you’ve joined your first sports team, you are incorporating regular exercise into your wellness routine or you’ve been an athlete for years. Preventing sports injuries is all about maintaining an ongoing training program that includes:
Plyometrics, or plyo, is jump training. Doing high-intensity jumping and hopping exercises can strengthen and shape your muscles. You should already be ﬁt before beginning plyo; it is not for people just beginning an exercise program. A plyo session should be done as an alternative to strength training to add variety. It helps build balance and agility in addition to improving leg strength.
Why are balance exercises important? They help prevent falls, which lessens the likelihood of a sports injury. Building up your balance helps you easily recover from a push, a misstep over uneven terrain or anything that might knock you off-center. One-legged stands and single-leg deadlifts are effective balance exercises. Yoga also is great for improving balance. Balance exercises don’t need to be done every day, but at least once a week.
When it comes to getting the most out of weightlifting, it’s all about building muscle through gradual increases in weight and repetitions. Adding too much weight or too many repetitions sets your muscles up for injury. Weightlifting should progress in this way:
If you play more than one sport per year, take at least one season off. Overuse injuries happen when athletes don’t give their bodies a break. After a period of inactivity, get back into the sport gradually through aerobic conditioning, strength training and agility training.
You don’t have to be an elite athlete to get specialized sports medicine care from the Norton Sports Health team. Our fellowship-trained specialists work together to design customized treatment programs.
You can improve performance by balancing your usual training with cross-training and rest days. Cross-training with low-impact activities can prevent sports injuries while building muscles that may be neglected during your usual training. It’s also a good time to focus on improving ﬂexibility. Add some of these cross-training activities into your regular routine:
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