If you are a male athlete, then you know the importance of staying healthy and injury free throughout your career. Whether you play professionally or recreationally, one common goal for all male athletes is to avoid injuries.
Over the last couple of decades, physicians have noted the most common athletic injuries and their causes. Women undoubtedly suffer from athletic injuries as well, but we will discuss those more specific to men. A few of the most common injuries in males include muscle sprains, strains, and tears, joint injuries, tendon injuries, and fractures. Here are some effective ways you can avoid some of those injuries:
Maintain flexibility: Tight muscles are more prone to injury. It’s important to stretch before and after workouts and competition. Once your muscles are warm they are more elastic and flexible.
Maintain core strength: Regularly performing core strengthening exercises are crucial for athletes. A strong core is foundational to every exercise and sport.
Proper technique: Whether you are working out, training, or engaging in your sport, proper form is key. When your form is lacking, you are more susceptible to injury.
Wear appropriate protective gear: From appropriate running shoes to helmets and pads, ensure that you have suitable equipment to keep you safe and prevent injury.
Rest and recover: Your muscles are broken down during training and rebuilt during rest. Don’t overdo it. Take appropriate rest and listen to your body. Every athlete requires at least 1-2 rest days per week.
Eat a well-balanced diet: Proper nutrition and hydration are one of the best ways you can prevent injury. Your diet should consist of all the macronutrients such as carbohydrates, protein, and fat. You should maintain proper hydration at all times, mainly by drinking clean water.
Warm-up and cool-down: Cold muscles are very susceptible to injury. It is vital that you always warm up before you work out, train, or compete, as well as cool down afterward. Start your workouts slowly and always cool down for about 5-10 minutes post-workout.
Experiencing injuries is a risk that all athletes take. Sports can take a major toll on your body, so it’s important to take excellent care of yourself. In the case that you do suffer from an injury, contact your sports medicine doctor promptly so you can be provided with a proper diagnosis and treatment plan.
Milan M. DiGiulio, M.D. offers comprehensive orthopedic care for you and your entire family, specializing in Sports Medicine and arthroscopic surgery of the shoulder and knee. Dr. DiGiulio performs over 200 arthroscopic shoulder and knee surgeries each year, using the most advanced surgical technology. Dr. DiGiulio is an advocate of non-invasive, non-surgical treatment options such as Physical Therapy and Orthobiologics.