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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.

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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.

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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.

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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.

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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.

Reference

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Junie Rutkevich

Game Developer of iXL Digital

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Last Updated on September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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