Spring Has Sprung- how to avoid a Spring Sprain !

Spring is approaching and many are preparing for sports mania! from running, netball, football, racquet sports and more, there are plenty of spring activities for people of all ages to enjoy. Whether recreationally or competitively, this is a great time for adults to get in shape and we recommend taking the necessary steps to prevent injuries.

Spring is also the time of year when we see more injuries. Common spring injuries include ankle sprains, muscle pulls, hamstring strains, shin splints, knee injuries, and tennis elbow. Injuries can occur due to lack of conditioning the muscles and joints, and many of these injuries are preventable!

Here are TMacLife’s top 5 steps to prevent injuries this spring season:

1.Schedule a pre-participation physical exam:

This can screen for potential injury risks like muscle imbalances, soft tissue trigger points or poor flexibility.

2.Stretch muscles and allow at least 30 seconds in each stretching position.

Once the muscles are properly stretched, warm up with jumping jacks, walking or running in place for about three to five minutes. Try to get at least 30 minutes of moderate physical activity every day. This could include walking, cycling, swimming, weight lifting, Pilates or martial arts.

3.Train and condition.

If you have not been consistently active this winter, condition the body and start training the muscle groups used in the sport in the weeks before playing. For example, tennis players can work on shoulder strengthening and flexibility exercises and golfers can work on lower back flexibility and stretching.

4.Proper equipment.

Selecting the proper equipment such as shoes, clothing, a helmet for your specific sport and using the equipment properly for each activity is important. Each sport has unique clothing and sports equipment that can help reach your athlete’s highest potential during physical activity and help prevent injuries. Always remember to replace poorly fitting, worn, or old equipment.

5. Body awareness.

Learn to recognize when the body is fatigued. Muscles that are fatigued lack the protective mechanisms in the body and increases the risk of injuries. Rest and take a break. Use this break time to get some much-needed hydration.

6.Cool Down!

Finally, always cool down and stretch all the muscles used. Stretching at the end of physical exercise is just as important stretching before.

As the proverb goes, an ounce of prevention is worth a pound of cure. Keep yourself safe this spring by keeping these spring injury prevention tips in mind

Let's make sure you stay sprain free this spring- Give us a call on 0330 043 2326 or email info@tmaclife.com for your FREE Injury Consultation.