1) Stop and Go
If you play a sport that requires a full sprint, remember that a full sprint strains the muscles of the lower body. To combat this, do stop-and-go exercises. For example, run 50 yards at about 80 percent of your effort, slow to a jog for 20 to 40 yards, then run again for another 50 yards. Repeat this process five times.
2) Bend Your Knees
Almost 3 out of four ACL injury occurs when players are landing or turning. If your knees are bent instead of straight, the risk of injury is greatly reduced according to a report in the JAAOS (Journal of the American Academy of Orthopedic Surgeons).
3) Cool Out
Heatstroke is not something that can be easily cured like headache. To avoid it, stay cool and hydrated. Be sure to take into consideration the heat and humidity and listen to your body when it feels to hot or intense to continue in a healthy way.
4) Get Proper Equipment
Poor fitting gear or oversized equipment can cause a lot of training injuries. The extra money spent on proper equipment goes a long way.
5) Keep it Right
Bad technique is horrendous and often leads to serious injuries and long-term pain. Seek advice from professionals and trainers; this advice is seriously invaluable to your exercises and training.
6) Warm it up
Warm up for what you are about to do, if you are about to be playing or training with a lot of movement in multiple directions, your warm up should also. Move sideways, backward, forward and all the motions you might be doing. This allows your body to be prepared.
7) Film Yourself
The camera doesn’t lie. Show your video to a person well verse in your training, so he can give a critic of your fitness regimen.
8) Loosen the Shoulders
Even a slightly injured rotator cuff can shut down the function of a shoulder. You might want to include stretching to protect your rotator cuffs.
9) Take an Early Dip
Schedule your swimming sessions early. The less people in the pool means the more room and freedom you have to get a great full body workout in.
10) Protect Yourself
Wearing custom-fitted mouth guards reduces the risk of mouth injuries by as much as 82 percent, according to a study at UNC at Chapel Hill. Plunk out the cash for a custom-fitted mouth guard and it’ll last for years including your smile and teeth.
11) Smooth out Your Tendons
Check out ultrasound needle therapy. This procedure uses ultrasound to guide a needle that smoothens the bone, breaks up calcifications, and fixes scar tissue. Thirteen out of twenty patients saw improvement, and the session takes only about 15 minutes of your time.
12) Buy Your Running Shoes After Training
Shop for trainers when your feet are swollen after a good workout. The comfort and padding that you require will be noticeable at this point.
13) Go Off Road
If the surface is unstable, it trains the ankles to be stable. All terrain is great for training and building up support muscles, just make sure you the terrain is safe to run on of course.
14) Know Your Surroundings
Whether its biking, or skiing, be sure to have a dry run down any path first. A lot of injuries can be avoided when you’re familiar with the route taken. Surprises account for a lot of injuries.
15) Train Hard
Anxiety reduces your peripheral vision by three degrees and slows the reaction time by almost 120 milliseconds, according to an article of the Journal of Sports Sciences. When the going gets difficult, the veteran athletes rely on skills they’ve trained for and practiced. It keeps them cooler under pressure, widening their vision so they can see react much faster.
Just some simple tips, now keep given’er.