BOSI is proud to work with local high schools and universities and their student athletes. Some schools in the local area we partner with include St. John Bosco, Los Alamitos High School, and Cal State Long Beach (CSULB). Our doctors service student athletes when they get hurt and are also there to support them in their recovery. You can even find Dr. Woodson on the sidelines of St. John Bosco and CSULB games!
BOSI’s sponsorship, support, and involvement with local student athletes helps them perform at their best. Since we’ve helped many recover post-injury—ensuring their recovery plans not only focus on strength building, but also on ways to prevent injuries in the future—we thought we’d share some of our top tips for how to train properly in order to prevent sports injuries in the first place.
Let’s dive into those now!
Use the Right Equipment
Always use the proper equipment for your sport or activity. Wear shoes that fit well and provide adequate support and cushioning, as well as protective gear—such as helmets, wraps, gloves, pads, and/or mouth guards—if needed. This can help protect you from impact, friction, and—ultimately—injury. In addition, always wear any joint supports like knee or ankle braces if you need them.
Make sure to warm up before you work out, as this helps your muscles prepare for physical activity. How? Warming up enhances the delivery of oxygen to the muscles by raising your body temperature and forcing the hemoglobin in your body to release more oxygen. It also reduces the chance of injury by increasing the blood flow to and flexibility of the muscles and joints, prepares the nervous system for exercise by speeding up the nerve impulses and improving communication between the muscle fibers and nerves, and improves blood circulation and the efficiency of the cardiovascular system. So next time, instead of just jumping in, give your body time to get ready for any type of physical activity.
Stretch regularly to improve your flexibility and reduce the risk of muscle strains and sprains. After warming up, stretch before your workout to improve your flexibility and range of motion in your joints, help your muscles work more effectively, and reduce the stress on your joints. Some additional benefits of stretching regularly include increasing the blood flow and oxygen delivery to your muscles, reducing the risk of muscle cramps, stiffness, and soreness, and improving your posture and alignment, which can prevent back pain and other musculoskeletal problems over both the short and long term.
Focus on Proper Technique
Learn the correct form and posture for your sport or activity from a coach, trainer, instructor, physical therapist, or doctor. Learning how to move correctly and safely, such as how to run, jump, throw, swing, or lift, can optimize your performance and prevent unnecessary stress on your muscles and joints. By focusing on proper technique, you’ll ensure you’re using your muscles and joints in a safe and efficient way and reduce the risk of overuse injuries, which occur when you repeat the same motion over and over again without enough rest or recovery.
Cool down and stretch after you finish your workout. This will help you recover, relax your muscles, prevent stiffness, and improve your range of motion. How does a cool down affect your body? During a cool down, you’re able to gradually decrease your heart rate and body temperature—which can prevent dizziness and blood pooling—dispose of waste products and toxins generated during exercise—such as lactic acid, which can cause muscle soreness and stiffness—and restore your muscles to their pre-exercise length, which can improve your flexibility and range of motion overall.
Increase the intensity and duration of your workouts gradually and give yourself enough time to recover between workouts. Always listen to your body and rest when you’re tired or in pain—don’t push yourself too hard or too fast. Instead, allow your body to heal and recover from the physical demands of your sport or activity. And, if you experience any joint pain, swelling, or redness, stop the activity and seek medical attention. We here at BOSI are more than happy to help with any pain, discomfort, or injuries you may have.
If you’re an athlete or active individual and are experiencing pain or discomfort during your favorite sport or activity—or have injured yourself recently or in the past—the qualified orthopedic surgeons at Beach Orthopedics can help. Please contact us to book an appointment and we can help you better manage your pain and/or seek the treatment you require.