Sports Medicine Digest

The Sports Medicine Digest provides the latest updates from the NYIT Center for Sports Medicine as well as recommendations and advice to improve your performance and maintain your health in athletic pursuits.

Preventing Sports Injuries

Jul 16, 2018

​Injuries during sporting activities are typically due to an acute trauma (think collision) or from overuse of muscle, tendon or ligament. Here are 3 simple ways to stay in the game:

1. Warm up.

Warm ups should produce some sweating, but not fatigue. The best warm up activities mimic the movements you will performing in the activity or sport about to be played. Examples include jogging or side stepping. A good warm up can prevent muscle strains and improve your performance on the field.

2. Stretching.

Stretching can take one of three forms dynamic (i.e. bouncing while touching toes), static (i.e. touching toes and holding position) and propioceptive neuromuscular facilitation (PNF) (i.e. resisting contraction of a muscle followed by relaxation). Stretching should be done at least 15 minutes before an activity. The easiest way to begin is a with a static stretch. Engage the muscle until you feel tension, but not pain. Hold the position for 30-60 seconds and repeat.

3. Take your time.

Rapidly increasing the intensity of a workout is not a good idea. The body needs time to adjust to the increasing demands. So if you are planning to run a marathon take the time to gradually increase your mileage. Remember pain is body telling you to slow down.