Injury prevention

Rest – Allow the body time to recover by taking regular days off from activity. Rest is a critical component of proper training, increasing strength and preventing overuse injuries and fatigue.

Warm up – A proper warm up and cool down is crucial for injury prevention. Before participating in any sporting activity complete a similar activity with less intensity. Warm muscles are less susceptible to injuries.

Clothing and equipment – Wearing the correct footwear and protective gear reduces the chances of injury significantly. Correctly fitted protective equipment can protect the knees, hands, teeth, eyes, and head.

Stretching – Stretching prepares the body for the force that will be placed on it during sporting activity. After warming up, stretch the upper and lower body to work core muscle groups. Hold each stretch for 25 seconds, repeating three times.

Nutrition – Diets that include fruits, vegetables and protein-rich foods can help to prevent sports injuries, and also aid recovery if injury does occur. Levels of carbohydrate, protein and fat should be adjusted depending on intensity and frequency of activity.

Sleep – Fatigue is a major cause of sports injury. Ensuring our bodies get adequate sleep can help prevent fatigue and aid recovery from injury.

Strengthen muscles – Improvements in muscle strength and power from resistance training programs can help reduce injury risk, decrease the severity of an injury and help prevent re-injury.

Technique – Ensuring that the correct technique is always adopted, reduces the chance of injury and helps minimise unnecessary strain on muscles, joints and tendons.

Hydration – Hydration is an essential part of any sports and exercise regime and is vital for injury prevention. In general, water will provide adequate hydration, however, sports drinks are also good for replacing lost fluids, carbohydrates, and electrolytes.

International Health Insurance Cover

Many sports injuries will not require the attention of a medical practitioner and can be treated adequately using the RICE principle and anti-inflammatories. However, always consult a doctor immediately if pain is severe, persistent or becomes worse.

As sports injuries can take considerable time to heal, patience is key, do not prolong an injury or risk making it worse by resuming a sport too quickly. Whether you are new to a sport or recovering from injury, gradual progression into an exercise programme is advised.

Remember overuse injuries are typically the result of doing too much too soon. Start slow and increase intensity incrementally, giving yourself the best opportunity to enjoy your chosen sport while remaining injury free.

Dr Ulrike Sucher, Medical Director, Allianz Partners.

Did you know?

Overuse injuries are often the result of doing too much too soon.

Depending on your plan, physiotherapy benefits may be available to support recovery and rehabilitation following certain sports injuries. To check whether physiotherapy is included in your cover, simply log in to MyHealth digital services (app or portal) and select 'My Benefits'.