Decreasing the Risk of Sports Injuries: Preventive Measures for Performance Maintenance
No matter if you are a weekend warrior, a recreational athlete, or a pro athlete, prevention of sports injuries is always top of mind. Proper training, intense preparation, and smart recovery procedures can keep athletes performing at their peak while minimizing the chance for injury. Dr. Jordan Sudberg, CEO and Medical Director of Spine and Sports Rehabilitation, offers expert guidance on how athletes can play longer and play healthier.
Warm-Up with Purpose
One of the safest ways to avoid injury is to warm up correctly. “Too many athletes aren’t paying the right respect to the power of a well-designed warm-up,” opines Dr. Jordan Sudberg. “A dynamic sequence that targets the joints and muscle groups you’re actually going to be using gets the body prepared to perform and less vulnerable to sprain or strain.”
Dynamic stretches, low-impact aerobics, and sport-specific exercises activate the big muscle groups and improve circulation. This prepares the body for more efficient and safer workouts.
Strength Training and Conditioning
A foundation needs to be built. Poor balance and weak muscles result in avoidable injury. Dr. Jordan Sudberg stresses position and sport-specific strength training for an athlete. “Specialized strength work corrects muscular imbalances, stabilizes joints, and improves overall biomechanics, which is the key to long-term injury prevention,” he states.
The inclusion of resistance training, core stability exercise, and flexibility programs can significantly contribute to physical resilience.
Focus on Recovery and Rest
Recovery is just as important as training. Players will train through fatigue, increasing the likelihood of injury. Rest allows muscles to recover, rebuild, and get stronger. “Listen to your body,” says Dr. Jordan Sudberg, founder of Spine and Sport Rehabilitation in Islandia, New York, specializing in pain management. “Take rest days, sleep well, and utilize modalities like massage, foam rolling, and cryotherapy to aid in recovery.”
Wear Appropriate Equipment and Supportive Attire
Wearing the right attire, like shoes and protective equipment, reduces shock and helps with proper movement patterns. Off-season recovery areas also matter. Dr. Sudberg recommends investing in ergonomic foam products like chair pads, foam inserts, and mattress foam for optimal relaxation and recovery. “Your body needs proper support even when you’re not exercising,” he argues. “From your mattress replacement to your dog’s bed and patio furniture cushions, everything can impact how well you recover.”.
Final Thoughts
Prevention of injury is not chance but a deliberate choice every day. From strength conditioning and dynamic stretching to good sleep and educated equipment choice, athletes have more power over their tomorrow than they realize. As Dr. Jordan Sudberg states, “Sustained performance is a function of how well you prepare, train, and recover. Injury prevention is a continuous process, not a solution in search of a problem.” By being proactive and educated, athletes of all levels can reduce their chance of injury and achieve their highest potential on and off the field.