For most team and individual sports, warming up is an essential prevention tool. Gradually increasing the body temperature, heart rate, and circulation can help to reduce injuries by improving the elasticity of muscles and tendons, enabling better motor performance. Warm-ups should consist of a minimum of 10 minutes cardiovascular work (such as light jogging or cycling), followed by active stretches and skill-related drills. Additional tips include:
- Wear supportive, properly fitting shoes for the sport.
- Wear protective padding such as knee and elbow pads, as appropriate.
- Inspect all equipment to make sure it is free of defects.
- Discard and replace sporting equipment or protective gear that is damaged.
- Always use good form and technique.
- Do not play sports when you are very fatigued, injured, or ill.
- Inspect and clean courts and playing fields before engaging in a sport.
Baseball Injury Prevention Tips
- Wear a batting helmet at the plate, while waiting to bat in the “on deck” circle, and during base running.
- Catchers should always use a catcher’s mitt, helmet, face mask, throat guard, long-model chest protector, protective supporter, and shin guards.
- Many injuries occur while sliding into bases, so use breakaway bases on the field.
- Never slide headfirst when stealing a base.
- Proper instructions on sliding technique must be taught and practiced before using any bag, including breakaway bases. And children age 10 and younger should not be taught to slide.
- Do not allow children to pitch on consecutive days, or pitch on multiple teams with overlapping seasons.
Bicycling Injury Prevention Tips
- Purchase an officially approved helmet and use it every time you ride your bicycle. The helmet must fit correctly and be worn properly to be effective.
- Make sure your bicycle fits properly, which means a level seat, adjusted to the right height and vertical / horizontal positions to comfortably reach the pedals and handlebars.
- Obey all traffic signals and be aware of drivers.
- Do not text or talk on your cell phone while biking.
- Avoid uneven or unpaved surfaces.
- Bike a minimum of 3 feet from parked cars, in case a door swings open.
- Never grab onto a moving vehicle to get a “free” ride.
- Use hand signals to indicate the direction of your turns.
- Wear bright colours when riding. If you must ride at dusk or night, wear clothing that reflects light. Install reflectors on the front and rear of your bike, and use a headlight.
Water Sports Injury Prevention Tips
- Provide adult supervision for younger children at all times.
- Check the depth – and check for debris in the water before diving.
- Do not dive in water less than 12 feet deep or in aboveground pools.
- Install properly locking gates and fences around backyard pools.
- Do not drink alcohol when participating in water sports.
- Take lessons from an expert and use recommended safety equipment.
- Try to avoid crowded areas because you could suffer an injury when another person does something irresponsible.
- Don’t run around the pool or push people into / under the water.
- Follow all rules and warning signs at water parks, swimming pools, and public beaches.
Health City Cayman Islands is here for you – whether you are vacationing in the Cayman Islands and incur a swimming- or water skiing-related injury, or have a chronic, nagging sports injury you need treated. Our team of world-class orthopedic surgeons can treat these injuries non-surgically and surgically and get you back in the game.