SPORTS

INJURY
PREVENTION
Adopt a comprehensive
training program
• A COMPREHENSIVE TRAINING PROGRAM GOES
BEYOND ADDRESSING THE FITNESS
PARAMETERS SUCH AS AEROBIC CAPACITY AND
STRENGTH. IT IS A HOLISTIC PROGRAM THAT
SUITSAN INDIVIDUAL’S NEED AND DEMANDS.
THE INDIVIDUAL MUST FIRST ASSESS THE
WEAKNESS AND ABNORMALLY OF HIS/HER
MOVEMENTS AND FITNESS TO BE ABLE TO
CUSTOMIZE HIS/HER TRAINING PROGRAM. THE
PROGRAM CONTAINS THE CORRECT EXERCISE
AND PROPER EXECUTIONS AS WEL AS POSTURE,
CORRECTIVE EXERCISE, CORE EXERCISES,
STABILITY EXERCISES AND OTHER EXERCISES
 Use protective
equipment and
practice correct
technique
• INDIVIDUALS DERIVE FUN FROM PLAYING
SPORTS AND OTHER PHYSICAL ACTIVITIES THAT
THEY SOMETIMES FORGET TO WEAR PROPER
PROTECTIVE GEARS. INJURIES WHILE PLAYING
A SPORT OR GAME CAN BE PREVENTED BY
USING SOME PROTECTIVE EQUIPMENT. AN
INDIVIDUAL SHOULD ALSO LEARN THE
CORRECT TECHNIQUE TO AVOID INJURY. AN
INCORRECT TECHNIQUE MAY PUT THE
MUSCULOSKELETAL STRUCTURE INTO AN
AWKWARD POSITION WHICH LEADS TO INJURY.
PRACTICE THE CORRECT TECHNIQUE WHEN
 Incorporate
recovery
strategies in the
training program
• TRAINING AND EXERCISE IS A CONTROLLED FORM OF
STRESS THAT STIMULATES THE BODY TO BECOME
STRONGER. WHILE IT IS IMPORTANT TO TRAIN AND
EXERCISE, IT IS ALSO NECESSARY YO INCORPORATE
RECOVERY IN THE ROUTINE. RECOVERY PROVIDES THE
BODY TIME TO REBUILD BROKEN MUSKULOSKELETAL
STRUCTURES. HENCEAN INDIVIDUAL SHOULD ALSO EAT
PROPERLY TO HELP THE BODY RESTORE LOST
NUTRIENTS. IT IS COMMON TO LOSE WATER,
ELECTROLYTES, AND ENERGY SOURCES DURING AN
EXERCISE SESSION. EATING PROPERLY AND DRINKING
ADEQUATE AMOUNT OF WATER CAN HELP DELAY
FATIGUE AND DECREASE RISK OF DEHYDRATION.IT IS
RECOMMENDED TO DRINK WATER BEFORE DURING AND
AFTER AN EXERCISE SESSION TO PREVENT
Follow rules and
decorum during
competition
 4.FOLLOW RULES AND DECORUM
DURING COMPETITION
• TOURNAMENT DIRECTORS AND SPORTS OFFICALS DRAW UP
RULES AND REGULATIONS FOR ANY COMPETITION TP
MAINTAIN FAIRNESS AND SAFETY FOR EVERYONE
INVOLVED. THESE RULES SHOULD BE STRICTLY ENFORCED
TO PREVENT EXCESSIVE PHYSICAL CONTACT THE MIGHT
LEAD TO INJURIES. IT IS I MPORTANT TO PRACTICE
SPORTSMANSHIP AND TO RESOLVE CONFLICT WITHOUT
RESULTING TO VIOLENCE. IT IS UNDERSTANDABLE THAT
OFFICIALS WILL MAKE JUDGMENT ERRORS REGARDING THE
GAME BUT THIS SHOULD NOT SPARK VIOLENT OUTBUSTS
FROM THE PLAYERS.
 HOW CAN THE
POSSIBILITY OF
GETTING INJURED
WHILE TRAINING
BE MINIMIZED?
1. PROPER ATTIRE
-THE attire should be appropriate for the chosen activity. It is important to
consider comfort and protection when choosing an appropriate attire.

2. PROPER TECHNIQUE
-AN individual needs to consult trainer and ask for proper instruction
in performing the chosen activity or exercise

3. GYM ETIQUETTE
-individual that subscribe to gym facilities should be aware of the rules and
etiquette. Each facility has its own list of rules but these are the most common:
ask for a spotter when lifting loads close to 1RM.
do not drop the barbell at the end of the set.
put weights and dumbbells on designed racks
be aware of the exercise area for each equipment
do not use mobile phone inside the gym
on a track, inner lane is for walking while outer lane is
for running
do not engage in horseplay nor talk in a loud voice.
do not wear loose jewelry while working out.
 4. PROPER ENVIRONMENTAL
CONDITIONS
• IT is advisable to check the environmental conditions
before the exercise session. It is possible that the area or
the weather is not conductive for the activity. The risk of
getting sprained is higher when the ground is uneven
compared to a running track. The weather conditions
should be considered before training because it can lead
to heat exhaustion and stroke or frostbite and
hypothermia .
 ADEQUATE RECOVERY

• -the recovery period is just as important as the workout

session, it is important to provide the body with an
adequate and proper nutrition to recover.
Many chronic injuries occur because the workload was
too hard or it was performed too soon.
HOW TO CHOOSE
THE RIGHT KIND
OF SHOES?
 1.CHOOSE A SHOE SPECIFIC TO
THE SPORTS OR ACTIVITY
• Shoe technology has improved over the past
decades. Manufactures employ biochemical
studies to determine the forces that act on the foot
for a specific activity.
 2.DETERMINE APPROPRIATE SHOE
SIZE
• The fit of the shoe is just as important as the type.
Most individual just measure the foot length to
determine shoe size. The foot width and arch
length are also important. The three measurements
give you an idea of the correct shoe size.
 3.EVALUATE FOOT MOVEMENT
PATTERN
• Individuals should be aware of how their feet
move during physical activity. Shoes can help
correct excessive movement which will reduce
risk of overuse injuries.