Quick Tips—Injury Prevention

By REI staff
  1. Most ski accidents occur in the late morning or late afternoon. When you push yourself for awhile without a break, your body gets tired and is less able to react quickly. So, take breaks when you're out having fun. If you feel beat, call it a day!
  2. Perhaps you think bike helmets put a crimp in your style, but did you know that nearly 99% of bikers admitted to emergency rooms for head injuries weren't wearing their "brain buckets?" Most helmets are designed to prevent injuries from falls.
  3. Always warm up before you start exercising. A slow progressive increase in intensity allows your muscles to stretch and warm to their optimal condition. Failure to do so may lead to muscle tears or strain.
  4. Just as warming up prepares your muscles for a workout, a cool down period prepares them for rest. After your workout, gradually slow your movements for 3 to 5 minutes. This prevents lactic acid from building up, thus reducing muscle stiffness and soreness.
  5. The best way for runners to avoid injury is to select the right shoes designed for your running style. Are you an over-pronator? Do you need extra support?
  6. Over time, continuous, repetitive movements can cause damage to soft tissues such as muscles, tendons, and ligaments. Learning proper techniques—paddling with your arms and shoulders, for example—and taking frequent breaks to renew and refresh your muscles help can prevent or minimize overuse injuries.
  7. Stretching increases your flexibility and suppleness by stimulating the production of chemicals that lubricate connective tissues. Proper stretching is done after a couple minutes of general warm up and before beginning your sports activity.
  8. Would you drive a car 120 mph with bald tires and no brakes? Probably not. Keeping your sports gear tuned and in good repair is a lot like maintaining your car in safe operating condition.
  9. Not just Olympic athletes suffer from over-training. When you push your body beyond its upper work limit, your muscles become depleted of energy stores and muscle fibers don't heal between workouts. Start gradually and give your body adequate time to recover between workouts.
  10. Pre-season conditioning helps you hit the mountain running by reducing injuries when the snow finally begins to fall. Skiers and snowboarders need to stretch for increased flexibility and strengthen muscles for all-day endurance.
  11. Exercise smart. Whether you're skiing, running, cycling or climbing, be aware of changing conditions and adjust your activity accordingly. For example, don't run in icy, slippery conditions. You may have to curtail your workout, but a fall would have you hanging up your shoes for much longer!

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