Top 7 Tips To Prevent Sports Injuries

Approximately 53,000 are injured in sporting accidents each year - greater than 50 percent more than a decade ago. Bicycling, calisthenics and weight lifting, golfing, and snow skiing, and fishing were the five most common injury-causing activities. Here are seven ways you can prevent injuries when you are participating in activities.

1. Always Wear Appropriate Safety Gear
   
   If you bike, always wear a helmet. Wear the appropriate shoes for each sport. A podiatrist or a trained clerk at a local sports specialty shop may be able to give you footwear recommendations. If you have diabetes, hardening of the arteries, or any loss of sensation in your foot, you are at higher risk for foot injuries and ulcerations during repetitive impact activities such as walking.
   
   
2. Warm Up Before Exercise
   
   Slowly walk, stretch, swing your arms, or do the same exercise movement that you are about to do for a couple of minutes before you increase your pace or add resistance. What you are trying to do is increase the temperature of the muscle you are about to use, so the muscle is less likely to be torn or injured during the workout. Warming up also gradually increases your heart rate so that it does not suddenly jump to very high levels.
   
   
3. Follow The 10 Percent Rule
   
   Never increase your routine more than 10 percent a week. So, if you walk a mile a day this week, for instance, walk no more than 1.1 miles next week.
   
   
4. Try Not To Do The Same Routine Two Days In A Row
   
   You’ll less likely to injure overtaxed muscles and joints. If you lift weights today, take a swim or walk tomorrow.
   
   
5. Read The Instructions Carefully
   
   If you work out on exercise equipment like a rowing machine, be sure to read the instructions carefully before you start. If necessary, ask a qualified fitness instructor for help.
   
   
6. Check Equipment Is In Good Working Condition
   
   Check treadmills and other exercise equipment before using them, to ensure that they are in good working order.
   
   
7. Avoid Exercising In Extreme Heat Or Humidity
   
   When you do work out, make sure you drink enough fluids before and during exercise to prevent dehydration. Unless you are biking or running a marathon, one to two glasses of water of juice should be sufficient for most exercise sessions. Increase this amount if it is extremely hot or humid.

Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes Group specializing in body health, muscle development and dieting. He is currently the author of the latest edition of "Neck Exercises and Workouts." Visit http://www.bodyfixes.com for more information.