Minimizing Sports Injuries

Recreational sports are a fantastic way to maintain fitness, enhance coordination and foster camaraderie, but not if you’re hurt.

“Some sports are fast paced, physically demanding and require agility and endurance,” said Pilgrim Lin, a physical therapist with Adventist HealthCare Rehabilitation’s newly expanded Downtown Crown location in Gaithersburg, Maryland. Pilgrim is specially trained and skilled in helping patients reduce pain, increase mobility and restore function. He frequently helps his patients recover from sports injuries.

“Common injuries can include sprained ankles, knee ligament tears, concussions from head collisions or falls, as well as muscle strains,” Pilgrim said. “By following sport-specific safety guidelines, you can significantly reduce injury risks associated with many sports.”

Play Safely

Here are tips to minimize some of the most common sports injury risks.

• Warm up adequately. Prioritize a warm-up routine and stretching exercises to warm up your muscles before playing or practicing any sport.
• Improve body strength. Engage in regular strength training exercises focusing on improving hip strength and stability in your core and shoulder blades.
• Avoid overuse injuries. Take rest days between intense workouts or games for adequate recovery time.
• Wear appropriate protective gear and supportive shoes. Invest in high-quality shoes for your respective sport. They should be comfortable! Depending on your foot type, an over-the-counter orthotic may be helpful.
• Stay hydrated. Drink plenty of fluids before games or practice sessions.
• Listen to your body. Pay attention to signs of discomfort or pain during any sport. If necessary, take rest days to see if the pain heals or seek medical advice. Seek attention for sharp pain or pain that gets progressively worse.

Your safety is key when participating in sports activities at any level. Win or lose, always aim to prioritize your physical well-being while enjoying the thrill of your athletic pursuits! Adventist HealthCare Rehabilitation has locations around Maryland to help you prevent or recover from sports-related injuries.

To learn more about our services or request an appointment, visit AHCYou.com/W24Rehab.