Playing a sport or going to the gym on a routine basis helps you stay in shape, but it also makes you susceptible to injuries. Neck pain, pinched nerves, and sprained muscles are common among athletes and exercise enthusiasts. Whether it’s mild or serious, a sports injury can take you out of the game and interrupt your daily life. The following tips will help you improve your performance and avoid getting hurt.

1. Always Warm Up

One of the most effective ways to prevent a sports injury is to slowly warm up your body before you begin your workout routine. Spending up to 10 minutes jogging or stretching gets your blood flowing and loosens muscle fibers. Once your body is warm, it is prepared to handle more strenuous forms of exercise without injury.

2. Use Proper Form & Technique

Whether you are engaging in a high-intensity contact sport or lifting weights in the gym, be mindful of your technique. Incorrect posture and form account for a large number of neck and back injuries. Take the time to learn the proper positions and movements for your sport, or you could wind up on the recovery bench for weeks.

3. Stay Hydrated

Most athletic activities will cause you to lose water in the form of sweat—and the more intense the exercise, the more water you will lose. Sweating too much leads to dehydration, which can make your body weak and more prone to injury. Drink water before, during, and after your workout to replenish the water lost through perspiration.

4. Listen to Your Body

Playing that extra game of tennis or logging an additional mile at the end of your run can boost your confidence and fitness level, but pushing yourself beyond the point of exertion can lead to serious injuries. Pay attention to how you feel and take it easy when your muscles are sore.

5. Cool Down Afterward

After your workout is complete, take the time to cool down and stretch. Jog or walk briskly for a few minutes and stretch out your muscles to prevent spasms and other injuries.

If you have recently sustained a sports injury, the team at Step By Step Physical Therapy will develop a rehabilitation plan that helps you get back to your favorite activity sooner. With four locations throughout New York in Warsaw, Akron, Attica, and Perry, it’s easy to get the physical therapy you need to boost your athletic performance. Call (585) 786-8700 or visit them online to learn more about their staff and treatment options.