5 Tips to Prevent Spring Sports Injuries

The temperatures are rising, and you’re ready for your heart rate to increase, too, as you venture back outside and start participating in outdoor sports again. 

Needless to say, you don’t want to end up in the emergency room or your doctor’s office as a result of an injury.

To help keep that from happening, our team at Austin Foot & Ankle Institute has compiled five tips on how to prevent spring sports injuries. Here we go!

1. Start slow

Low and slow is the name of the game here. Heading directly from the couch to the field almost guarantees an injury. Your body has been less active over the winter, so your muscles, tendons, and joints need time to adjust to higher activity levels. 

Whatever your chosen sport or activity, begin with short, low-intensity sessions and gradually increase your time and intensity.

It’s no problem to feel sore after working out, especially as you increase your workload. However, if you feel a sharp pain that persists, ease off until the pain subsides.

2. Get flexible

Your body is likely stiff, so you need flexibility to prevent injury. Daily mobility work (think yoga and stretching) can go a long way to preventing injuries from sudden movements. Stretch before each activity and cool down afterward with gentle stretching.

3. Build strength

Injury prevention also relies on strong muscles to support your joints, so you perform properly. You don’t have to join a gym and lift weights to build muscle. Body-weight activities (such as pushups) and resistance bands can provide the muscle development you need. 

4. Don’t forget to rest

Your body needs time to rest and recover between activities. That gives your muscles time to repair between intense sessions or workouts, which also helps them get stronger. 

Also, work on your sleep hygiene so your body has the energy to perform the next day.

5. Eat and drink well

Your body must take in the right nutrients and hydration to function at its best. Eat lean proteins, vegetables, whole grains, and fruit, and avoid sugar and processed foods. Make sure you also drink enough water; you need more as you increase your activity levels.

If you have more questions for our team at Austin Foot & Ankle Institute, or if you need treatment as you ramp up activity this spring, we’re here to help. Contact our office in Austin or Bee Cave, Texas, by phone or online today to schedule an appointment.