Here at Orthopaedic Surgery Associates, we treat patients suffering from sports injuries on a regular basis. According to our sports medicine Boca Raton specialists, Dr. Shapiro and Dr. Stucken, the most common sports injuries are sprains and strains, including, among others, tennis elbows, shin splints, knee injuries and ankle sprains. This sort of injuries are not only painful but they also prevent the athlete from activity for up to a few months. Fortunately, there are things we can do in everyday life to strengthen our muscles and joints in order to prevent these common sports injuries from happening. In this article, we list 5 things we believe are key to keeping your body in good shape:
Not warming up your muscles and joints before a workout is a rookie mistake. The purpose of a warm-up is to gradually prepare your body for physical activity. By doing light exercises combined with some stretches, you send a signal to your muscles to prepare for rapid movements and increased physical activity. That way you loosen the joints and increase blood flow to the muscles which will prevent most acute injuries. Spend 20 minutes warming up prior to your workout session and save yourself weeks in a cast.
The importance of cooling down after the workout cannot be stressed enough. Unfortunately, many people often skip this part and end up with an injury. The cooling down part of the workout is as important as the warm-up. It only takes a few minutes of gentle exercise to slow down your heart rate and prevent the lactic acid from building up in your muscles. Make sure to allow your body to cool down after exercise to avoid muscle cramps and stiffness the next day.
Your eating habits can also contribute to your body’s resistance to contusions. Professional athletes know the importance of including a good source of protein and calcium in your everyday diet. This allows your bone structure to strengthen and be less prone to injuries. Make sure that your diet includes products such as lean meat, eggs, nuts and seeds, dairy products and calcium supplements.
According to our sports medicine Boca Raton specialists, most sports injuries could be prevented if only the patients hadn’t neglected the importance of wearing proper protective equipment. The truth is, wearing proper shoes can make all the difference in the way your body reacts to various exercise, such as running or resistance training. Invest in good gear – your knees will thank you for it.
Getting enough sleep is crucial if you want to keep your muscles and joints in good shape, especially if you workout on the regular basis. Your body needs rest to heal and regenerate the overworked muscles. Interesting fact – chronic lack of sleep is associated with increased sports injuries in adolescent athletes1. Sleep really IS the best remedy for everything, and a great way to prevent common sports injuries!
Orthopeadic Surgery Associates is known for its leading orthopedic specialists and sports medicine Boca Raton physicians. If you’d like to ask us a question or make an appointment with one of our doctors, visit our website or give us a call today – we are looking forward to seeing you soon!
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