9 Tips to Prevent Sports Injuries for Everyday Exercisers

ROSEMONT, Ill. (July 16, 2024)—If you're like many people, watching the Olympics may inspire you to get moving. While you may not be as fast as a track-and-field superstar, a jog around the neighborhood is a great place to start. But, according to the American Academy of Orthopaedic Surgeons (AAOS), it's important to begin any new activity wisely.

"Getting inspiration from the Olympics to try volleyball, running, cross training or another new sport is a great way to get more active," said AAOS spokesperson and orthopaedic surgeon specializing in sports medicine, Jeffrey H. Berg, MD, FAAOS. "It’s important to remember to take some precautions at the outset to reduce the occurrence of bone and joint injuries."

Here are some tips on injury prevention, from the experts at AAOS.

Running
Running is a beloved pastime for many Americans, but it is also a source of musculoskeletal injuries. With the proper approach to training and a mindful stride, it remains an excellent source of cardiovascular fitness. To help prevent injuries:

• Plan a progressive running program. Start slow and work your way up to that 5K. Warm up and stretch for five to ten minutes before your run, and stretch afterward, too. This helps prevent muscle strains.
• Invest in good running shoes. Shin splints are a common stress injury for runners, and the right shoes go a long way in preventing them. Look for shock absorption and stability. When to get a new pair? Shoes tend to lose their shock absorption after 250 to 500 miles of use. If you run 10 miles per week, get a new pair every nine months to one year.
• If running outside, safety first. Especially in our current heatwave, run in the cooler hours of early morning or evening — but not at night. If you're running at dusk or dawn, wear reflective material so you'll be easily seen. Make sure to hydrate! And turn the volume down on your ear buds. It's tempting to listen to your favorite playlist while running; however, being able to hear what's going on around you is key to your safety.

Volleyball
With beach volleyball ranking among the most highly anticipated sports in Paris, it’s no surprise that the sport in general is experiencing explosive growth. Help prevent injuries like tendinitis and bursitis from repeated overhead motions like spiking and serving. Sprains are also common, consider the following:

• Warm up and stretch. Research shows cold muscles are more prone to injury. For volleyball, warm up with jumping jacks, running or walking in place for a few minutes. Then stretch slowly, holding your stretch for 30 seconds.
• Wear appropriate equipment. If you're playing indoors in the gym, make sure you're wearing the right shoes that provide good ankle and arch support. Also, defensive pants, which are padded from the hip to the knee, can guard against floor burns and bruises.
• Hydrate! Inside the gym or outside on the beach, it's vital to hydrate before, during and after. If you're not hydrated before you play, your body won't be able to effectively cool itself.

Cross Training
Like the decathlon, cross training involves doing different types of activities. It solves a myriad of problems, not just for athletes but for people just trying to get fit. Cross training alleviates the boredom of doing the same activity over and over, it works different muscle groups leading to better overall fitness and it helps prevent overuse injuries. To cross-train safely:

• Include stretching in your routine. The most effective cross training includes a mix of aerobic exercise, strength training and flexibility exercises like yoga or Pilates. Stretching will help get your muscles ready for exercise.
• Start slowly. You don't have to do a decathlon on your first day. Shoot for 30 minutes of activity most days, but it doesn't have to be all at once. Break it up into 10-minute increments. And vary your days. Aerobic activity one day, strength training the next.
• Warm up. Even on yoga days, it's important to warm up your muscles. Take a short walk beforehand to get things pumping.

You don't have to be a medalist to get the benefits of regular exercise. It's one key to a longer, healthier life. And remember, talk to your doctor before starting any new workout routine. Your primary care doctor can be a good first stop if you are experiencing musculoskeletal symptoms and do not know the cause. But in many instances, it is reasonable to start with an orthopaedic surgeon for most musculoskeletal symptoms and conditions. Visit OrthoInfo.org to learn more about finding the right board-certified orthopaedic surgeon.