Common sport injuries and prevention tips

Sports related injuries are mostly caused by the overuse or misuse of a muscle or a joint. A majority of these injuries can be easily prevented.

Stretch the neck, back and stomach muscles to prevent back injuries and pain. Use head and shoulder rolls to prevent neck sprains.

Stretch the Achilles tendon by gently pulling the foot backwards for ten seconds. Repeat ten times. Wearing shoes with heel pads can also help prevent foot pain.

Warm up before and stretch after workouts. Do not bounce when stretching.

Well-cushioned shoes with arch supports can help prevent excessive jarring of muscles. If possible, athletes should exercise on soft surfaces like wood or grass and avoid working out on hard surfaces like pavement or concrete. Athletes should warm up slowly and stretch after participating in rigorous activity.

Exercise and stretch joints such as the ankle to increase strength and range of motions.

Do complete warm-ups and cool-downs that benefit all areas of the body. Do not exercise or put too much stress on one part of the body.

Build forearm strength by doing reverse curls with light weights or by squeezing a rubber ball.

Strengthen the quadriceps (the muscle on the front of the thigh) by contracting and relaxing them with the knee straight.

Stand up straight and roll shoulders backward in a circular motion. Athletes may also use one hand to grip a chair, bend at the waist so that the back is parallel to the floor and make 25 circles with the free hand to stretch the shoulders.