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.


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Junie Rutkevich

Game Developer of iXL Digital

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.


3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.


6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.


9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.


Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via

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