Physical activity is critical for good health, but also carries a risk of injury. The National Center for Injury Prevention and Control reports an estimated 7 million recreation and sports-related injuries in the United States annually, ranging from sprains and strains to fractures and more catastrophic injuries. More than 30 percent of these injuries are sprains and strains, which are certainly the most preventable. Here are strategies that can help prevent many injuries:

 

Warm Up ... and Cool Down

Everyone knows warming up before a workout is important, yet many exercisers and athletes jump right into activity without adequately preparing their bodies. A proper warm-up prepares the neuromuscular system (nerves and muscles), providing the transition between normal daily activity and more vigorous fitness activities or sports. A proper warm-up helps to improve balance, strength, coordination, agility and flexibility. As renowned sports performance specialist Vern Gambetta says, "Warm up to play, don't play to warm up."

 

Note that stretching and warming up are not the same thing. It is more important before workouts to heat up the muscles and activate the nervous system with activities that are progressively more demanding -- skipping, sliding, running, cutting and jumping. Research shows that static stretching before activity relaxes the neuromuscular system and can actually limit performance in certain activities. If a particular body part is tight, it can be stretched, but for the most part the focus should be on dynamic movement.

 

The cool-down after a workout is the start of regeneration, the body's adaptation process in response to the demands of the workout. This is the perfect time to incorporate some stretching. First, get your heart rate down with some light activity such as walking or jogging, or easy swimming if you are in the water. Then take the time to stretch all body parts, particularly those that have been used in the activity.

 

Gear Up

Investing in the right equipment makes sense if you want to avoid injury. Wear footwear designed for the activity and replace shoes frequently. If it's cold or hot outside, dress appropriately. A properly fitting helmet and the appropriate padding are critical when strapping on roller blades or riding a bike.

 

Mix It Up

For many athletes, the repetitive strain of focusing on a single activity is the cause of injury. Runners get foot, ankle and hip injuries. Tennis players have shoulder injuries. Golfers get back injuries. Cross training is the popular term for having variety in an exercise routine to prevent injuries due to overuse.

 

A balance of cardiovascular workouts, strength training and stretching is recommended to keep the body healthy. An elliptical machine, bike or pool aerobics class can provide a low- or no-impact cardio workout that gives joints a break. Yoga and pilates are increasingly popular activities that develop strength, stability and flexibility.

 

It is especially important to stay active during the off-season. For example, a skier who doesn't perform lower body strength training and get in cardiovascular shape before ski season is very likely to get hurt on the slopes. The same is true for a tennis player who doesn't keep her core, legs and shoulders in shape through the winter. An injury may be just around the corner in the spring.

 

Wise Up

Finally, use your head. For those just starting a workout routine or learning a new sport, start slowly and build up gradually. There's nothing like an injury to derail a new workout program or dampen one's enthusiasm for activity. Also, don't be a "weekend warrior" who does nothing during the week, then heads out for a vigorous game on Saturday or Sunday.

 

These simple, commonsense strategies won't prevent every injury, but they will go a long way toward keeping you out of the doctor's office and in the game.

 

Mike Huff, M.A. C.S.C.S., is the coordinator of sports performance at the Michael W. Krzyzewski Human Performance Lab, Duke Sports Medicine Center.