Here are some general rules for injury prevention no matter what sport you play from the American Academy of Orthopaedic Surgeons.
While it is impossible to prevent every injury, research suggests that injury rates could be reduced by 25 percent if athletes took appropriate preventative action.
1. Be in proper physical condition to play a sport.
Keep in mind the weekend warrior has a high rate of injury. If you play any sports, you should adequately train for that sport. It is a mistake to expect the sport itself to get you into shape. Many injuries can be prevented by following a regular conditioning program of exercises designed specifically for your sport.
2. Know and abide by the rules of the sport.
The rules are designed, in part, to keep things safe. This is extremely important for anyone who participates in a contact sport. Rules of conduct, including illegal blocks and tackles, are enforced to keep athletes healthy. Know them. Follow them.
3. Wear appropriate protective gear and equipment.
Protective pads, mouth guards, helmets, gloves and other equipment are not for sissies. Protective equipment that fits you well can save your knees, hands, teeth, eyes and head. Never play without your safety gear.
4. Rest.
Athletes with many consecutive days of training have more injuries. Many athletes think the more they train, the better they'll play, but this is a misconception. Rest is a critical component of proper training. Rest can make you stronger and prevent injuries of overuse, fatigue and poor judgment.
5. Always warm up before playing.
Warm muscles are less susceptible to injuries. The proper warm-up is essential for injury prevention. Make sure your warm-up suits your sport. You may simply start your sport slowly, or practice specific stretching or mental rehearsal depending upon your activity.
6. Avoid playing when very tired or in pain.
This is a set-up far a careless injury. Pain indicates a problem. Pay attention to warning signs your body provides.
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