Fore elite athletes, people just beginning their fitness journeys, and everyone in between, injury prevention is essential to enjoying a rewarding exercise program. A severe sports injury can sideline you for weeks. Luckily, there are many ways to minimize the risk. Here are some prevention strategies to keep you injury-free while exercising.

How to Prevent an Exercise-Related Sports Injury

1. Warm Up

Jumping into a series of sprints is a surefire way to shock your muscles and joints and cause an injury. No matter what activity you engage in, increase intensity gradually and warm up for 5 to 10 minutes every time you work out.

2. Avoid Overtraining

When you feel great, it can be tempting to work out as much as time allows. However, it’s wise to increase your workload conservatively. Many training programs for events like marathons and triathlons encourage a 10% increase in mileage or exercise time each week. By building up gradually, you’ll continue to feel challenged without causing repetitive stress injuries.

3. Cool Down

Cooling down is just as important to muscle health as warming up. Stopping abruptly causes lactic acid to build up in your muscles, which could contribute to tightness and make you more injury-prone during subsequent workouts. Slow your pace or intensity level for at least five minutes after every session and stretch thoroughly afterward.

4. Fuel Your Body

Nutrition plays an essential role in muscle repair. Working out creates tiny tears in muscles, which require nutrients to rejuvenate cells. Consume a nutrient-rich diet of whole grains, lean protein, and plenty of vegetables. Most importantly, stay hydrated before, during, and after intense periods of exercise.

5. Take Rest

Lastly, your body needs time to repair itself. Most people need at least one complete rest day a week. Also, space out workouts strategically to avoid working the same muscle groups on subsequent days. If you feel an injury developing, take it easy until you feel better again.

Unfortunately, even a careful athlete may get injured. Whether you’ve suffered an acute sports injury or have chronic pain, the specialists from Family Physical Therapy & Sports Center in Kearney, NE can help. This clinic specializing in physical therapy and sports medicine takes an all-encompassing approach to help you recover efficiently and thoroughly. Learn more about their services by visiting their website or call (308) 236-5884 to schedule an appointment.