1. Sports Injury Prevention
Tips & Treatment

3. Physical Activity is great for your health, but
injuries can be common when you play sports or
exercise. They can be caused by accidents, poor
training practices, improper gear, or by being out
of shape.

4. The most common sports injuries
are

Sprains and strains

Knee injuries

Swollen muscles

Achilles tendon injuries

Pain along the shin bone

Fractures

Dislocations

5. How to Prevent Sports Injuries
Always warm up before exercise, Cool down
after:
Warm up by focusing on large muscle groups first,
such as your hamstrings. Then if necessary, do
exercises specific to your sport or activity. It
shouldn’t leave you fatigued, but it may cause mild
sweating.

6. Stretch often:
It is recommended that your stretch at minimum
2-3 days a week to maintain flexibility, 5-6 days a
week for optimal results. Do 2-3 repetitions of
each stretch, holding each for 10-20 seconds. The
intensity of your stretch should cause mild
discomfort in the muscle surrounding the joint
being stretched, however, it’s very important not
to stretch so hard that it causes pain.

7. Know the rules of the sport and and abide by
them:
This is especially important for participants of
contact sports. Rules of conduct are enforced to
keep athletes healthy. Know them and follow
them.

8. Rest:
Athletes that train for days on end are more prone
to injuries. It’s a misconception that more training
will result in better playing. Rest is a critical
component of proper training. It’s also important
to avoid playing when very tired.

9. Know the warning signs:
Heal quicker and avoid serious damage or a long-
term problem by paying attention symptoms of
acute and chronic injuries. Some of the signs are:
Joint Pain, Tenderness at a Specific Point,
Swelling, Reduced Range of Motion, Comparative
Weakness, Numbness and Tingling,

10. Sport Injury Treatment
Treatment often begins with the RICE (Rest, Ice,
Compression and Elevation) method to relieve
pain, reduce swelling and speed healing.

11. The next step is to get a proper diagnosis and
treatment of any serious injury. Chiropractic
treatment from http://drkasters.com/Dr. Kaster is
done without prescription medication or surgery,
so many athletes prefer to try such means first.
Dr. Kaster often works in conjunction with
massage therapists to treat a variety of
musculoskeletal conditions.