How can I reduce my risk of injury?

Injuries have the potential to impact individuals across all levels of physical activity from seasoned athletes to casual Wednesday Zumba enthusiasts. Regardless of your familiarity with a particular exercise or activity, it is important to take measures to prevent injuries. 

Read on for essential tips and tricks to keep you on your feet and dancing to your heart's content. Dedicate some time to familiarise yourself with various injury prevention strategies while maximising your engagement in various activities. 

Ease into it! Prioritise a dynamic warm-up session for at least 10-15 minutes before every practice or performance. Engage in light aerobic exercises, such as jogging or jumping jacks, to increase blood circulation and gently warm up your muscles.

For those who are eager to get started, ensure that the first 10-15 minutes of the workout are performed at a light to moderate pace, gradually increasing the intensity as you progress.

Listen to your body and pay attention to any signs of fatigue or discomfort. Take breaks when necessary and give your body time to recover, especially if you have taken a break from your dance or sport due to circumstances like bad weather, illness or after returning from an overseas trip, etc. 

Practise gradual progression regardless of your experience level because your body requires time to adapt. Start slowly and gradually increase the intensity, duration, or frequency of your workouts over time. 

Focus on strengthening key muscle groups relevant to your sport or dance style. Include exercises for core stability, leg strength, and upper body conditioning to improve overall performance and reduce the risk of muscle strains.

Seek guidance from a qualified instructor or coach to learn and refine correct techniques for your chosen activity. Using proper technique not only enhances performance but also minimises the risk of injury.

Contributed by: 

Mr Zachary Poon, Physiotherapist

Department of Physiotherapy, Outpatient Rehabilitation – Musculoskeletal

Sengkang General Hospital

Click here and here or more articles on sports injury prevention. 

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References

Emery CA, Pasanen K. Current trends in sport injury prevention. Best Practice & Research Clinical Rheumatology. 2019 Feb 1;33(1):3-15.

McBain K, Shrier I, Shultz R, Meeuwisse WH, Klügl M, Garza D, Matheson GO. Prevention of sport injury II: a systematic review of clinical science research. British journal of sports medicine. 2012 Mar 1;46(3):174-9.

Verhagen EA, van Mechelen W. Sport for all, injury prevention for all. British journal of sports medicine. 2010 Mar 1;44(3):158-.