These tips can help you avoid sports injures.
- Don’t bend your knees more than half way when doing knee bends.
- Don’t twist your knees when you stretch. Keep your feet as flat as you can.
- When jumping, land with your knees bent.
- Do warmup exercises before you play any sport.
- Always stretch before you play or exercise.
- Don’t overdo it.
- Cool down after hard sports or workouts.
- Wear shoes that fit properly, are stable, and absorb shock.
- Use the softest exercise surface you can find; don’t run on asphalt or concrete.
Run on flat surfaces
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For adults:
- Don’t be a “weekend warrior.” Don’t try to do a week’s worth of activity in a day or two.
Learn to do your sport right. Use proper form to reduce your risk of “overuse” injuries.
Use safety gear. - Know your body’s limits.
- Build up your exercise level gradually.
- Strive for a total body workout of cardiovascular, strength-training, and flexibility exercises.
For parents and coaches:
- Group children by their skill level and body size, not by their age, especially for contact sports.
- Match the child to the sport. Don’t push the child too hard to play a sport that she or he may not like or be able to do.
- Try to find sports programs that have certified athletic trainers.
- See that all children get a physical exam before playing.
- Don’t play a child who is injured.
- Get the child to a doctor, if needed.
- Provide a safe environment for sports.
For children:
- Be in proper condition to play the sport.
- Get a physical exam before you start playing sports.
- Follow the rules of the game.
- Wear gear that protects, fits well, and is right for the sport.
- Know how to use athletic gear.
- Don’t play when you are very tired or in pain.
- Always warm up before you play.
- Always cool down after you play.