12 Ways To Avoid Sport Injuries

12 Ways To Avoid Sport Injuries

From improving health to enhancing self-esteem and boosting mood, the benefits of participating in sports cannot be gainsaid. However, sports put a substantial amount of stress on your muscles and there is always a risk of injury. That’s why it is important to practice safety whenever you take part in your favorite sport. Check out these 12 surefire ways to help your body avoid sport injuries every time you are out participating in sports:

1. Take Proper Training

The best way to avoid sports injuries is simply taking the proper training to ensure that you know what you’re doing at all times. That’s because, according to various studies, the use of poor technique and the wrong use of sporting equipment are the biggest causes of sports injuries. If you intend to go out paddling for example, consider learning all you can about paddle board safety[1] before you hit the waters.

2. Have Regular Breaks

Most sports are very demanding on the muscles and that can lead to all types of injuries. The risk of injury is increased by the fact that some sports require continuous use of a specific group of muscles. Taking a rest for a few days, or even an entire season, can help repair these muscles and prevent possible injuries.


3. Stay Hydrated

Lots of body fluid is used up during sports through perspiration, which can lead to dehydration. Dehydration increases the risk of muscle cramps that can cause aggravating pain. To avoid this, always take water breaks every 30 minutes while you play your favorite sport.

4. Use Proper Safety Gear

There is always a risk of injury in every sport and that’s why it’s important to have the right equipment to keep you safe. If you are involved in soccer, make sure you wear the appropriate training attire and shoes before you head out to the pitch. Similarly, cycling enthusiasts should put on helmets to keep them safe in the case of accidents. In Illinois alone, there were 24 fatalities and 3,464 injuries in bicycle accidents, according to the Department of Transportation.[2]

5. Always Remember To Warm Up

Warming up increases blood flow to your muscles and prepares them for intense stress. Skipping warm ups in intense sports, like tennis and soccer, can lead to all types of injuries, including dangerous cardiac stress and soft tissue damage. For this reason, always warm up before you start training.


6. Intensify Training Gradually

Your body takes time to get better at physical sports and you should never expect to be at your best in a week. Compelling the body to reach top performance within a few days increases incidences of injury and will actually be counterproductive. It is important to increase the intensity of your training sessions, preferably by 10% every week to allow your body to recover and build itself up.

7. Get a Pre-Participation Physical

Getting a pre-participation physical exam before starting out will allow for the screening of any conditions that could increase the risk of injury and enable you to take the necessary measures to address the conditions before you start out. Let’s say you are a golfer, taking a physical exam helps examine the state of your muscles and ribs to ascertain that you are fit to play and increase the chances of avoiding golf injuries.[3]

8. Make Sure Your Equipment Fits

Poorly fitting sports equipment, attire, and shoes can increase the risk of injury when training. For instance, wearing the wrong size of soccer shoes will cause discomfort and reduce your concentration and that can make your more prone to injuries. Always try out your equipment before participating in any sport and if it doesn’t fit well, find one that fits.


9. Eat a Well-Balanced Diet

Physical sports like bodybuilding are very demanding on the muscles and the bones. If you don’t eat a well-balanced diet, the active muscles will not heal properly and your bones will weaken, making you more susceptible to injuries. Make it a priority to have well-rounded meals every day to help your body recover faster after training.

10. Listen to Your Body

Most sports injuries are avoidable if you pay close attention to how you feel. Often, athletes end up with injuries because they did not take some discomfort they had before participation seriously. If you feel something is wrong or for some reason your body isn’t performing as well as it normally does, take a rest or see a doctor. A dental hygiene appointment isn’t just about teeth cleaning[4] and a vision test isn’t just another medical eye evaluation. They may just be small things, but if you have some dental or eye discomfort, then don’t continue participating until you have reached your former level of fitness.

11. Mix Things Up

Participating in one type of sport puts a lot of stress on one group of muscles over time and that is likely to put those muscles at risk of injury. On the other hand, participating in different types of sports, or changing up your routine regularly, will help in taking stress off a group of muscles, promote recovery, and help reduce the risk of injury.


12. Take Care of Your Mind

A poor state of mind can lead to poor concentration when participating in sports and that can increase the risk of injury. Always make sure you are not stressed out before you participate and if you are, take time off to rest or seek counseling. You may also want to consider meditation or yoga to keep your mind healthy.


More by this author

Junie Rutkevich

Game Developer of iXL Digital

8 Things You Should Consider Looking At When Buying A Home, Part 2 Zinc: The Usually Forgotten Micronutrient We Need Daily and Its Food Source How to Make Sure What You Sell Is What the Market Needs 7 Things To Consider Before Hiring An Advertising Agency Is It Necessary To Follow Traffic Rules?

Trending in Fitness

1 7 Ways To Make Exercise Fun For Everyone 2 Try These Flexibility Stretches to Enhance Your Daily Workout 3 12 Practical Tips To Stay Fit For Christmas 4 When is the Best Time to Workout to Get Incredible Results 5 10 Reasons Why New Year’s Resolutions Fail

Read Next


Last Updated on January 15, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.


The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.


If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.


5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.


If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via


Read Next