Reduce the Risk of Getting a Sports Related Injury

Playing any kind of sports is a great way to be physically active and have fun at the same time. And playing on a sports team is a beneficial way to make good friends and gain leadership and teamwork skills. But keep in mind, when you play team sports you run a risk of injury. Schools and any type of sports organizations are rigorous about checking for students' health insurance because the possibilities of sustaining an injury are high.

When playing on a sports team for the first time, the experience can be a bit nerve wracking especially when it comes to the scary thought of getting hurt. When I was in high school (which was not too long ago), I played on the girls' field hockey team for two years. This sport is highly physical and although it is not a contact sport, I've seen some bad injuries happen. Not only that, I have experienced a few injuries myself. So speaking from personal experience, here are seven tips to help keep you safe no matter what sport you play!

1. Ask your doctor questions while getting your physical.

I know that getting a physical is a requirement for all school sport teams but you should also take the time to ask your doctor any questions or concerns that you may have before doing any rigorous physical activity. Bring up questions from your medical past and ask if it will have an effect on your performance in sports. For example, I had a short and minor history with asthma when I was little. I did not bother to bring this up to my doctor while getting my physical for sports in high school. As it turned out, I would be out of breath during practices even though I was in good physical shape. Although my doctor eventually prescribed an inhaler for me, I had to learn that I needed this the hard way.

2. Always listen to your coaches!

Remember, your coaches are the experts and they will teach you techniques in your sport that will help you avoid major injuries. Do not be the hard headed player on your team that doesn't listen to the coaches. They are there for a reason: to guide you through the sport and to avoid injuries to yourself and others. If they tell you to buy protective gear, buy protective gear. Do not think that things like that are optional, which brings me to my next tip.

3. Always, always, always wear your protective gear.

This is a common sense, no-brainer sports tip. Yes, many people buy protective gear because it's required of them, but I've found that as the season goes on and players haven't had injuries so far throughout the season, they tend to become more lax about wearing their protective gear. Of course in sports like football, you are always required to wear helmets and pads. But what I've found with field hockey is that some girls wouldn't wear their shinguards (hard plastic coverings that protect your lower legs and ankles) at practice because they felt they would be able to avoid the field hockey ball and because they did not want to get really bad tan lines when practicing out in the sun. Most of the time, these girls would be able to end practice unharmed. But for the other times, being left with large purple bruises and feeling the sting of a very hard plastic field hockey ball hitting your legs from a player's power drive is a good enough lesson in the importance of protective gear.

4. Stretch, stretch, stretch!

Of course, another no brainer sports tip. But like with protective gear, some people may get lazy since stretching can become routine. I know I can attest to that. But you don't want to run the risk of getting pulled or strained muscles because those don't feel too good. Stretching your arm and leg muscles thoroughly should take a good twenty minutes before your actual practice begins. I suggest paying good attention to stretching your ankles by rotating them clockwise for twenty seconds and then rotating them counterclockwise for another twenty seconds. Ankles are very delicate (I should know since I've sprained my ankle badly due to sports) and stretching them well is a good precaution to avoiding injuries.

Also to make team stretches less boring and routine, do something as a group that will make it more interesting. This fosters team bonding and before you know it, you'll be done with your stretches!

5. Stay hydrated!

I couldn't leave this tip out. Hydration is the key to having energy and to have that extra drive to lead your team to victory. If you don't stay hydrated you become fatigued faster. Bring at least two or three water bottles to practice if your team is not provided with any. Gatorade and Powerade can also be a substitute for water, but watch out for that high sugar intake if they happen to be your favorite sports drink. A great tip I learned from having field hockey practices outside in the hot summer heat is that a lot of girls froze their mini gallons of water prior to morning practices. This allows for your water to stay cool as it sits out in the hot sun, leaving you refreshed and ready

for another round of strenuous physical activity.

And last but not least...

6. Be aware of what you are doing!

This may sound impossible to not do, but believe me when you are caught up in the moment of intensity during the game it's sometimes hard to be aware of what you are doing or where you are directing your body's full momentum towards. This is a tip from my own personal experience. I was so concentrated on receiving a pass from another teammate that I did not watch where I was going. Unfortunately, I had crashed into another member of my team while accidentally stepping into a hole in the ground that I had not noticed was there. So because of my lack of focus on my surroundings I ended up with a badly sprained ankle and sitting out for the rest of my first season!

And if you somehow get injured....

7. Do not wait to go to the doctor!

This is very important! If you sustain a major injury such as a sprained ankle or you feel that the bruises that you got from your last practice are giving you more pain than a usual bruise you have to see the doctor immediately. Don't think that by giving first aid to your injuries it will completely heal them. If your injuries are not taken care of, they can affect your physical health as you get older. Do not wait for your injuries to simply get better over time. Tell your coach immediately if you feel that you are experiencing unknown pain or see your doctor once a major injury occurs for the proper rehabilitation process.

These are some easy tips to remember to help you avoid sports related injuries. All of these are really common sense, but it never hurts to have a reminder. So good luck out there and stay safe but remember to have fun!

Credit: Morse High School Varsity Field Hockey Team 2005-2007 for all of these experiences and tips!