Ways to Avoid Sports Injuries

The Athletes Companion Club recently held a meeting with Bryan Tejada, a sports scientist who works at COS.

By: Benjamin Newell

More than 3.5 million sports-related injuries happen every year with about 2 million of those athletes being student-athletes. And as someone who was currently active in Cross Country and is now in a walking boot, I know the best of it.

Recently the Athletes Companion Club had a meeting where they brought in a sports scientist, Bryan Tejada, to discuss sports injuries and how they can be prevented. Tejada mainly works with the men’s basketball team at COS. Sports scientists keep track of what you do, look out for certain sports injuries, and keep track of data. They also analyze trends for possible sports injuries.

Tejada really elaborated on how getting at least 8 hours of sleep a day is very important. Less sleep results in less energy which is key for a sports injury. Having plenty of sleep is also very important for people with injuries because it can help them recover quickly.

Tejada says, “The best way to stay healthy is to maximize the variables that you can control.” This means that all the things you can control, like the food you eat and the time you go to sleep, are all very helpful when it comes to preventing injuries of any kind, sports-related or not.

According to the University of Rochester Medical Center, “Once muscles are warm, they’re ready for these stretches:

Forward lunge: Kneel on one knee. Place the other leg forward at a right angle (knee right over ankle). Lean forward to feel the stretch in the inner thigh. Hold for 20 to 30 seconds. Switch legs.

Side lunge: Stand with feet far apart. Bend one leg and lean toward that knee. Hold for 20 to 30 seconds. Bend and lean toward the opposite leg.

Standing quad (thigh) stretch: Use a wall or chair for support. Raise one foot behind you. Use the hand on the same side of the body to grasp the foot at the ankle and pull it toward the buttocks, stretching the thigh. Keep the knees close and hips forward. Hold for 20 to 30 seconds, then release. Switch legs.
Seat straddle lotus. Sit down with the soles of the feet together in front of you. Press your knees to the floor. Place the forearms on the inside of the knees. Push down as you lean toward the ground. Lean forward from the hips. Hold for 20 to 30 seconds.

Side seat straddle: Sit on the floor with legs spread apart. With both hands, hold onto the shin of one leg. Lean forward, chin to knee. Hold for 20 to 30 seconds. Switch legs.

Seat stretch: Sit with legs straight out in front. Holding shins or ankles, lean forward from the hips. Bring the chin toward the knees. Hold for 20 to 30 seconds.

Knees to chest: Lying on the floor, bend your knees and bring them to the chest. Rock gently. Hold for 20 to 30 seconds.

“After every workout, repeat these same stretches to help the body cool down and increase flexibility while the muscles are still warm.”

Some other great ways to avoid sports-related injuries is by keeping up with your nutritional intake. Carrell Clinic says, “A well-balanced diet incorporates the right amount of proteins to rebuild your muscles, complex carbohydrates and fats to fuel your sports activity, as well as vitamins and minerals to boost your immunity and strengthen your bones. Remember, you just can’t out-train poor nutrition.”

These are some easy yet effective ways to keep your body healthy and avoid injuries when involved in sports.

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