Injury Prevention Checklist
Athletic trainers are always looking for new and innovative ways to prevent injuries from occurring. However, one of the best things you can do is be proactive about preventing injuries in the first place. There are a few things that you can do on your own to help keep yourself healthy and injury-free.
Dehydration is one of the leading causes of sport-related injuries. Make sure to drink plenty of fluids before, during, and after exercise. Try to avoid drinking caffeine or alcohol before exercising, as both can dehydrate you. As a general rule, for every pound of body weight you loose through sweat you should replace with .45L of water; about the amount of water in the average 500ml bottle of water. Make sure you are eating your fruits and vegetables; water content aids in hydration.
Warm Up & Stretch Properly
A good warm-up helps prepare your body for activity by increasing blood flow and raising your body temperature. A good stretch warms up your muscles and helps to prevent injuries. Plyometrics are generally used as the best pre-workout warmup and stretch, while static stretching can be utilized for your post-workout cool down.
Use Correct/Proper Equipment
Make sure you are using the proper equipment for your sport or activity. The right workout equipment and the proper gear is your best bet for making sure you are not injured due to lack of preparedness. For example, playing basketball in sandals or in bare feet immediately increases your risk of injury. Likewise, having the proper footwear such as cleats or turf shoes for astro turf surfaces will decrease your risk of getting injured.
Don’t Exceed Your Limitations
Don’t try to do too much too soon. Increase your workload gradually over time so that your body has a chance to adapt. Working with a proper lifting program or regiment provided from your athletic trainer or your strength and conditioning coach is the smartest way to approach a new workout regime.
Maintain Good Posture
Poor posture can lead to a number of musculoskeletal problems, including neck pain, back pain, and headaches. To ensure good posture, stand tall with your shoulders pulled back and stomach pulled in. Make sure your head is aligned with your spine, and that your weight is evenly distributed between both feet.
Stretching helps keep your muscles flexible, which can help you avoid injuries. Be sure to stretch after warming up and before cooling down. Hold each stretch for at least 30 seconds. Some good stretches include the hamstring stretch, quadriceps stretch, and chest opener pose.
Strengthen Your Muscles
Strong muscles are less likely to get injured than weak ones. To help prevent injuries, it’s important to regularly strengthen your muscles. There are a number of different exercises you can do to target all the major muscle groups in your body. Work with your athletic trainer to create a plan that will address your physical limitations and strengths.
Watch For Obstacles
Injuries can happen when you least expect them, so be aware of your surroundings at all times. If you are jogging on a trail or playing in the park with your kids, watch out for uneven surfaces that could cause you to trip and fall.
Wear Proper Footwear
Wearing shoes that fit properly and provide adequate ankle support will help prevent injury by keeping your feet stable as they hit the ground during walking running or jumping activities. If possible try different types of shoes before purchasing them (e.g., walk around while wearing each pair). This will give you an idea what kind feels best on your feet! The right footwear can also reduce stress on other parts like knees hips shoulders etc which makes it easier and safer when exercising.Injuries can happen to anyone, at any time. By following these simple tips, you can help reduce your risk of injury and stay healthy and active.
How Go4 can help you earn per diem work as an athletic trainer
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