If you play contact sports such as soccer, football, hockey or baseball, the best way to prevent sports injuries—especially to the head and face—is to wear the right protective gear, follow the rules of the game, avoid playing when you are already hurt, and get medical attention quickly if an injury happens. For players, coaches, and parents trying to keep the season fun, safe, and active, these simple steps can help prevent more serious complications, shorten recovery time, and make it safer to stay in the game.
Wear Protective Gear to Prevent Injuries
You may not always be able to prevent an injury, however, making sure you are protecting yourself is only one part of injury prevention, and a complete plan should also include proper exercise, warm-ups, and conditioning to lessen the likelihood of accidents.
Wear protective gear such as helmets, mouthguards, or anything else that is necessary for protecting against injury. Using the right equipment, including proper shoes when relevant to your sport, is just as important, and appropriate equipment helps reduce injury risk. A proper warm-up prepares muscles by increasing blood flow and tissue elasticity. Dynamic movements should activate key muscle groups before play. Cooling down supports circulation, reduces soreness, and aids recovery, while skipping warm-ups can leave muscles stiff and more prone to injury.
Follow the Rules
One of the biggest ways to avoid collisions is to communicate. Most games have some kind of rule of thumb to shout, “I got it” or “mine”. That is a good indicator to not go for the ball, therefore avoiding a collision. In any sport, proper technique helps prevent sports injuries because poor form increases risk during fast or awkward movements.
Some sports have rules set in place not just for scoring points, but for being courteous and keeping people safe. For example, in baseball or softball, the batter can not throw the bat after hitting the ball. They must set it down and then proceed to run to first base. Training should progress gradually to lower joint injuries, and a simple guideline for athletes is the 10% rule when increasing volume or intensity. Strength training and flexibility exercises help support the body, joint function, maintain flexibility, and overall fitness. Cross-training that works different muscle groups can help reduce overuse injuries, and acute injuries can happen when the body is unprepared for sudden forces.
Do Not Play If You are Hurt to Avoid Sports Injuries
It may be hard to sit back and watch from the sidelines after an injury, but listening to your body and taking a break when something feels wrong can keep a minor issue from becoming more serious.
Do not feel embarrassed or try to be “tough” when you are feeling hurt. Persistent painful symptoms should never be ignored, because pushing through them during training can lead to serious injuries. Always be honest with coaches and parents regarding any sort of trauma you have experienced. For kids and young athletes, sticking with one sport year-round can increase overuse risk, especially when starting a new activity.
Rest and recovery help prevent sports injuries, and returning gradually lowers the chance of reinjury.
See A Healthcare Provider
Although you may think your injury may not need medical attention, it is best to be on the safe side and have a doctor or other healthcare provider check out common sports injuries. Letting injuries go, like concussions, can lead to risky side effects that include grogginess, headaches, dizziness, nausea, delayed response and much more. Other injuries can occur as well, including sprains, which are injuries to ligaments from sudden twists or falls, and strains, which are injuries to muscles or tendons from overuse. Overuse injuries also matter, including tendonitis, which is inflammation of tendons from repetitive motions, and rotator cuff injuries, which can develop from repetitive overhead motions. Runner’s knee causes pain and inflammation in the knee joint, and Achilles tendonitis affects the Achilles tendon that connects the calf to the heel bone. Overuse and muscular imbalances can stress soft tissues and connective tissues, increasing risk factors for injury.
Certain headaches and sudden jaw pain can be caused by mouth injuries. If symptoms persist, or if you are starting vigorous physical activity or a new activity, see a healthcare provider or sports medicine physician. For tooth or mouth accidents, it is very important to see your dentist or an oral and maxillofacial surgeon or a specialist right away. Here at the Oral and Facial Surgery Institute, we can treat a variety of sports-related facial injuries. Sports medicine guidance, including advice supported by the National Institutes of Health, can also help prevent sports injuries, and hydration matters because poor hydration affects cognitive function and muscle endurance during physical activity. Call us today at 435-628-1100.