5 Tips for Avoiding Injury from Sports and Outdoor Activities

Summer is in full swing, which means lots of outdoor activities, sports, and training events. Unfortunately, injuries come with the territory, but there are some ways to prevent them. 

Here are five tips for avoiding injuries while enjoying sports and outdoor activities.

1. Use correct exercise techniques.
A trainer or coach can help you do this, depending on the type of exercise you're doing. Having mirrors around you can help you see the angles of your body. Looking at your knees, back, and hips will be helpful in making sure you’re in the correct position. As we get older, our form becomes more and more important because our body can’t handle the level of stress that it used to.

2. Avoid overtraining.
It's not only your physical state but also your emotional state that may warrant putting off training or a race. Being aware of overtraining during physical and mental stress is really important. If you’re working with a coach or trainer, they should do check ins with you to make sure you aren't getting to this point. Making sure you're not changing the intensity of physical activity too quickly is also important here, as your body may not be ready for a change, and this can cause injury as well.

3. Wear supportive shoes.
Inserts are helpful, either prescription orthotics or going to a running store and buying orthotics. Off-the-shelf orthotics that are custom fitted can be just as effective as ordering custom orthotics. They are not as expensive because it’s still an off-the-shelf orthotic, but somebody spent time to evaluate your foot and orthotic to find the right fit for you.

4. Prioritize nutrition.
Your energy needs depend on your activity levels. Female athletes are at risk of under-fueling due to both competitive and aesthetic demands of their sport and surrounding culture. Some populations susceptible to negative energy balance include runners, cyclists, swimmers, triathletes, and gymnasts. If you fall into one of these categories, a sports recovery drink with protein is recommended. For those who are lactose intolerant, you might want to consider a vegan drink. Keep in mind that proteins are what help our body recover. 

5. Use it or lose it.
Strength training is key to preventing injury. If you strengthen your core, it will protect your whole body. Your core consists of your abs, lower back, and glutes. We tend to lose this as we get older, and our glutes get weaker. Both acute injuries, such as ACL tears, and chronic injuries, such as stress fractures in runners, can be prevented through strengthening and conditioning. 

If you have a question about a sports injury or any other health concern, please reach out through your Summus dashboard.