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Sports Injury Prevention Using the 10 Percent Rule

Sports Injury Prevention Using the 10 Percent Rule

Sports Injury Prevention Using the 10 Percent Rule Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Health and Safety Sports Injury Prevention Using the 10 Percent Rule Use this guideline to improve performance without risking injury By Elizabeth Quinn Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on November 10, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Erin Pereira, PT, DPT Medically reviewed by Erin Pereira, PT, DPT Erin Pereira, PT, DPT, is a board-certified clinical specialist in orthopedic physical therapy. Learn about our Medical Review Board Print Edwin Jimenez / Riser / Getty Images Whether you are just beginning a new exercise program or training for your 20th marathon, it is essential to progress at the right pace to meet your goals and avoid injuries. The 10 percent rule is an easy way to gauge your training increases to get the most from your workout while reducing your risk of injury. If you are new to exercise, the first thing to do is to get your doctor's clearance and check if you are ready for exercise before starting. This is especially important if you have any health issues, haven't been active recently or aren't sure of your health status. Once you know you can safely exercise the main thing to remember is that you need to progress slowly. The 10 percent rule is a guideline many fitness experts use to help both experts and beginners avoid injury, yet they still see continual improvement in performance. How to Use the 10 Percent Rule Increasing the intensity, time, or type of activity too quickly is one common reason for a sports injury. To prevent this, many fitness experts recommend that both novice and expert athletes follow the ten percent rule, which sets a limit on increases in weekly training. Increase your activity by no more than 10 percent per week. That includes distance, intensity, weight lifted, and the length of your exercise session. For example, if you are running 20 miles per week and want to increase, adding 2 miles the next week follows the 10 percent rule. If you are lifting 50 pounds and want to increase, add 5 pounds the next week to follow the 10 percent rule. The 10 percent rule may be too much for a beginning exerciser. If that's you, try a 5 percent increase per week instead. On the other hand, if you're a more experienced exercise, 10 percent might be too little. If you aren't sure of your ability or if you experience any aches or pains, modify your increases accordingly. Controversy The 10 percent rule isn't without critics, however. The guideline has come under attack by researchers in the Netherlands who questioned whether the 10 percent rule really reduced injury risk in novice runners. The researchers found that a graded 13-week training program that adhered to the 10 percent rule did not reduce the number of running-related injuries in beginning runners when compared to a standard 8-week training program that increased the runner's training volume by 50 percent. There is no general consensus about the 10 percent rule. Like most guidelines, there are benefits and risks each individual will need to consider before deciding to follow the 10 percent rule. A Word From Verywell The 10 percent rule is a simple way to gauge your training and can help you stay consistent with your exercise program. To effectively improve your ability, the 10 percent rule requires that you continue your workouts from week to week. It can be a great motivator for someone just starting to get active as well as for those who are preparing for a specific event. Whether you follow the guideline or not, remember that listening to your body and knowing the warning signs of a sports injury is the best way to avoid injuries. Don't ignore aches or pains, as doing so can put you at risk for a more serious injury. If you feel you are doing more than you can safely do, slow down, modify your activity, or rest to accommodate your body’s needs. By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles 10 Questions New Runners Ask How to Make Your Home Cardio Workout Worthwhile What a Personalized Exercise Prescription Can Do for Your Fitness Should I Do Compound or Isolation Exercises If I Want to Get Stronger? The Time It Takes to Train for a 10K and Your Fitness Level How Can I Use the FIIT Principle for Effective Workouts? Why 'No Pain, No Gain' Is Bad Advice How to Use Interval Walking for Weight Loss Avoid the 5 Biggest Workout Mistakes Can You Walk Too Much? How to Start Running Again After You've Taken a Break How Long Should You Work Out to Lose Weight? Is a Personal Trainer Right for You? 10 Reasons to Hire One Get the Most Out of Your Stationary Bike Workout How to Do Sprints: Techniques, Benefits, Variations How Long Does It Take to Train for a Half-Marathon? When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All

Sports Psychology for Performance Anxiety

Sports Psychology for Performance Anxiety

Sports Psychology for Performance Anxiety Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Motivation Sports Psychology for Performance Anxiety By Elizabeth Quinn Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on July 27, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Rachel Goldman, PhD, FTOS Medically reviewed by Rachel Goldman, PhD, FTOS Rachel Goldman, PhD, FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in weight management and eating behaviors. Learn about our Medical Review Board Print Verywell / Ryan Kelly Table of Contents View All Table of Contents Overview Causes Pre-Event Solutions Event Day Solutions Post Event Solutions Do you perform well during training or practice but choke in competition? If feelings of nervousness, anxiety or fear interfere with your sports performance, learning to use a few tips from sports psychology may help you get your anxiety under control and reduce game-day nerves. Overview Performance anxiety in sports, sometimes referred to as "choking," is described as a decrease in athletic performance due to too much-perceived stress. Perceived stress often increases in athletes on game day because (1) they have an audience and (2) they have extremely high expectations of their success. This type of stress is often based on the way the athletes interpret the situation. It is rarely the external situation that causes stress, but rather the way the athlete's self-talk describes the situation that creates feelings of stress, anxiety, and fear. The thoughts you have about your event can be modified, adjusted or controlled with appropriate sports psychology and mental practice. Causes An athlete should first determine if thoughts of doubt, failure or a lack of confidence are due to a perceived lack of ability. If so, the self-talk will generally lead to continued feelings of anxiety, nervousness, and tension. Athletes need to realize that it's tough to do your best in a sport when your own internal voice is telling you otherwise. Coaches can also help or hinder an athlete's ability to overcome choking during competition. Coaches often inadvertently reinforce a pattern of choking when trying to encourage ("the next shot is critical"). Such talk only increases the pressure an athlete feels to perform. To overcome performance anxiety, a​ sports psychologist, coach, and trainer may try to help the athlete understand why those thoughts and feelings develop and then try to change or modify that process with limited amounts of success. Athletes who are returning from injuries often have emotional issues that undermine confidence. Why self-defeating thoughts arise may be of interest, but knowing the answer isn't always necessary to overcome them. Here are a few tips that may help change or redirect the negative self-talk. Pre-Event Solutions The following are helpful, pre-event strategies to reduce performance anxiety: Recognize that pre-race jitters are normal. Accept, rather than fight, the nervous energy you feel. Don't misinterpret it by thinking that it is fear. That adrenaline rush you feel is normal and it is part of your body's natural preparation for the competition. Notice it, but don't focus on it. Once the race starts, that feeling will subside as it always does. Prepare both mentally and physically. Arrive at the event with plenty of time so you aren't rushed, which only increases your stress. Get a thorough warm-up. Do some easy stretching. Know the course. Dress for conditions. Visualize. In the days leading up to the event, allow a few minutes to practice visualization. During this time, you mentally rehearse, showing yourself doing everything right. Breathe easy, close your eyes and use mental imagery to visualize yourself performing well. This positive self-talk can change your attitude. While athletes need to be flexible enough to react to the event, you should enter the event with a general strategy of how you want to race. Your strategy can be simple (maintain a steady pace or maintain a steady heart rate) or complex. Visualization is also a great tool to play out different potential scenarios that may occur during the actual event/competition. What to Do (What Not to Do) Before a 5K Race Event Day Solutions Below are same day strategies to manage performance anxiety: Focus on the task at hand rather than the outcome. Stay present in the moment and avoid thinking too far into the event or thinking about the finish.​ If you find yourself thinking negative thoughts or negative self-talk, stop and focus only on your breathing. Focusing on your breathing rhythm will automatically pull you back into the present. Imagine a practice day. It may help to look at your event not as a competition or race day, but rather a practice day where you are playing with a friend. For instance, if it is baseball, imagine being in the backyard throwing the ball with a friend. Many times the competition idea/anxiety takes the fun out of sports and we just need to remind ourselves of the fun we have when we are just playing. Force a smile. Really. If you are struggling with negative thoughts and can't break out of the cycle, simply force yourself to smile, even if only for a few seconds. This simple action will change your attitude in a split second. Perhaps that is all the time you need to relax back into your performance. Race like you don't care about the outcome. If you find yourself caught up in negative thoughts and find that you suddenly expect the worst it will be impossible to perform at your peak. If you begin to race like you don't care about the outcome, you may relax and enjoy the event for what it is - another day in your life. Not the most important thing in your life. How to Prepare to Walk a Marathon Post Event Solutions The following are coping techniques for after your event: Review the race and recall the things you did well. Focus on actions, thoughts, and behaviors that helped you perform. Acknowledge, but quickly dismiss things that hindered your performance. This is the same principle as avoiding an obstacle while driving - look where you want to go, not where you don't. When you focus on the pothole, you invariably hit it. Focusing on the negative aspects of the event will not help you improve in the future. Rather, you want to focus on the times when you 'got it right.' This is a form of mental rehearsal where you practice skills that will be used in the next event. Design a training program that mimics race-like conditions. Teams and clubs often do such training. If you always train alone, consider joining a group so you can do this type of simulation. Practice is most effective if you can mimic the conditions you will be faced with in competition. A Word From Verywell Remember that choking can be dealt with if you are aware of the pattern of negative thoughts that snowball before and during competition. If you find yourself in such a downward spiral, simply acknowledge those thoughts and let them go. Focus on your breathing and play as though you are enjoying it. Chances are you will realize that you are enjoying it despite the occasional less than perfect performance. 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Ford JL, Ildefonso K, Jones ML, Arvinen-barrow M. Sport-related anxiety: current insights. Open Access J Sports Med. 2017;8:205-212. doi:10.2147/OAJSM.S125845 Röthlin P, Birrer D, Horvath S, Grosse holtforth M. Psychological skills training and a mindfulness-based intervention to enhance functional athletic performance: design of a randomized controlled trial using ambulatory assessment. BMC Psychol. 2016;4(1):39. doi:10.1186/s40359-016-0147-y Mistretta EG, Glass CR, Spears CA, Perskaudas R, Kaufman KA, Hoyer D. Collegiate Athletes' Expectations and Experiences with Mindful Sport Performance Enhancement. J Clin Sport Psychol. 2017;11(3):201-221. doi:10.1123/jcsp.2016-0043 By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Negative Self Talk: What It Is and How to Reverse it 6 Tips for Dealing With Food Anxiety How to Overcome 5 Psychological Blocks to Weight Loss Pros and Cons of Exercising the Day Before a Race The 7 Best Sports Psychology Books of 2022 How Positive Self Talk Can Help You Win a Game in Sports How to Overcome Your Fear of Running and Get Out the Door Sports Medicine Careers, Education, Training, and Salary What to Eat Before, During, and After You Run What Is a Pacer? Body Acceptance: What It Means and How to Achieve It What Is a Good 10k Time for Beginners and Advanced Runners? Running for Beginners: How to Get Started Why a Positive Attitude Is Important in Sports How to Get Over Your Gym Anxiety and Create a Workout Routine You Love 5 Ways to Set and Achieve Your Running Goals When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All

Sports Supplements and Athletic Performance

Sports Supplements and Athletic Performance

Sports Supplements and Athletic Performance Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Sports Nutrition Sports Supplements and Athletic Performance By Elizabeth Quinn Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on October 08, 2020 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Andrea Rice Fact checked by Andrea Rice Andrea Rice is an award-winning journalist and a freelance writer, editor, and fact-checker specializing in health and wellness. Learn about our editorial process Print PhotoAlto / Sandro Di Carlo Darsa / Brand X Pictures / Getty Images Sports supplements are a multi-billion dollar business. Athletes often look for alternative nutrition to perform at their best, but not everything on the market is useful or necessary for athletes to use. Here are some tips and information about the more common over the counter supplements. What Is a Supplement A supplement is something added to the diet, typically to make up for a nutritional deficiency. Ideally, it should be used in addition to well-balanced nutrition. Supplements include the following: Vitamins Amino Acids Minerals Herbs Other Botanicals Supplements That Are Not Helpful Products classified as dietary supplements are not required to meet any Food and Drug Administration (FDA) standards. There are no regulations that guarantee the safety or purity of something sold as a supplement. Therefore, supplements are not: Required to meet the same safety requirements as over-the-counter or prescription drugs or food ingredientsHeld to specific manufacturing standardsGuaranteed to meet product potency or purity ratingsRequired to prove the effectiveness of any health claim they make The FDA is prohibited from removing a product from the market unless it can prove that the product will cause a medical problem. Most health risks of supplements are discovered after the product is on the market. Supplements that are pulled from the market are usually linked to reported serious health risk or death that is tied to the use of the product. Ergogenic Aids and Performance Enhancing Substances Ergogenic aids consist of substance, drugs, procedures and even devices that are intended to improve athletic performance. Some of these substances are naturally occurring, easily available, and completely legal, while others are manufactured, illegal, or banned by many sporting organizations. Why Do Athletes Take Sports Supplements? Common Sports Supplements Used by Athletics Branched-Chain Amino Acids (BCAA): These natural amino acids (leucine, isoleucine, and valine) are found in protein foods. While a good diet can provide them, some athletes take BCAA supplements. They may help increase muscle size and strength when used with a weight training program. B Vitamins: Vitamins are essential for the body to function properly, but there may be a link between the B vitamins (thiamin, riboflavin, vitamin B6, B12, and folate) and performance in high-level athletes. Caffeine: Caffeine has been used by endurance athletes for years as a way to stay alert and improve endurance. Creatine: For some athletes, creatine supplementation improves repeated bouts of high-intensity exercise, such as sprinting, weight lifting or power sports. Ephedrine: There is insufficient evidence that ephedrine improves strength, endurance, reaction time, anaerobic capacity, or recovery time with ephedrine supplements. Glucosamine: Glucosamine has been used to treat osteoarthritis and helps stimulate cartilage. But does it help athletic performance?  Glutamine: Glutamine (L-Glutamine) is classified as a nutritional supplement and is not regulated or banned by most sports organizations. Studies have found a small effect in improving performance or building muscle. Hydration and Sports Drinks: Adequate fluid intake for athletes is essential to comfort, performance, and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids. Some sports drinks may be helpful under the right circumstances, but some are no better than sugar water. Protein Supplements: Protein is a necessary nutrient that everyone needs to function properly. Both athletes and sedentary individuals need to get adequate protein. Ribose: This natural sugar is believed by some researchers to help muscles produce more energy. However, more large-scale studies are still needed. How to Evaluate Supplement Health Claims It's difficult to wade through the research regarding health or performance benefits of many nutritional supplements. You should read tips that will help you make an informed decision about what actually works. Benefits and Risks of Taking Dietary Supplements 10 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Food & Drug Administration. What You Need to Know about Dietary Supplements. Starr RR. Too Little, Too Late: Ineffective Regulation of Dietary Supplements in the United States. Am J Public Health. 2015;105(3):478-485. doi:10.2105/AJPH.2014.302348 National Institutes of Health. Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance Fact Sheet for Health Professionals. Krzywański J, Mikulski T, Pokrywka A, et al. Vitamin B Status and Optimal Range for Hemoglobin Formation in Elite Athletes. Nutrients. 2020;12(4):1038. doi:10.3390/nu12041038 Southward K, Rutherfurd-markwick KJ, Ali A. The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta-Analysis. Sports Med. 2018;48(8):1913-1928. doi:10.1007/s40279-018-0939-8 Mielgo-Ayuso J, Calleja-Gonzalez J, Marqués-Jiménez D, Caballero-García A, Córdova A, Fernández-Lázaro D. Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis. Nutrients. 2019;11(4):757. doi:10.3390/nu11040757 Shekelle PG, Hardy ML, Morton SC, et al. Efficacy and safety of ephedra and ephedrine for weight loss and athletic performance: a meta-analysis. JAMA. 2003;289(12):1537-1545. doi:10.1001/jama.289.12.1537 Vasiliadis HS, Tsikopoulos K. Glucosamine and chondroitin for the treatment of osteoarthritis. World J Orthop. 2017;8(1):1-11. doi:10.5312/wjo.v8.i1.1 Coqueiro AY, Rogero MM, Tirapegui J. Glutamine as an Anti-Fatigue Amino Acid in Sports Nutrition. Nutrients. 2019;11(4):863. doi:10.3390/nu11040863 Seifert JG, Brumet A, St cyr JA. The influence of D-ribose ingestion and fitness level on performance and recovery. J Int Soc Sports Nutr. 2017;14:47. doi:10.1186/s12970-017-0205-8 By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles The Best Creatine Supplements of 2022 for Strength Training An Overview of Supplements in Sports Nutrition The 7 Best Protein Powders of 2022, According to a Dietitian The 6 Best Pea Protein Powders of 2022, According to a Dietitian Do Pre-Workout Supplements Improve Your Strength and Performance? Boost Your Athletic Performance With Baking Soda 5 Evidence-Backed Supplements That May Improve Your Fitness The 5 Best Greens Powders of 2022, According to a Dietitian The Health Benefits of Tyrosine Do I Really Need Hydration Supplements? 6 Best Electrolyte Drinks of 2022 According to a Dietitian The 7 Best Organic Protein Powders, According to a Dietitian The 6 Best Sports, According to a Dietitian The Best Energy Chews, Gels, and Bars for Running, According to a Dietitian Why Anabolic Steroids Are Banned in Bodybuilding and Weightlifting Best Post-Workout Supplements and Foods of 2022 When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All

Sports Hypnosis for Healing and Recovery

Sports Hypnosis for Healing and Recovery

Sports Hypnosis for Healing and Recovery Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Workout Recovery How to Use Imagery and Self-Hypnosis for Sports By Elizabeth Quinn Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on November 17, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Rachel Goldman, PhD, FTOS Medically reviewed by Rachel Goldman, PhD, FTOS Rachel Goldman, PhD, FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in weight management and eating behaviors. Learn about our Medical Review Board Print Phillip Suddick/Taxi/Getty Images Research shows that it may be possible to improve sports performance and even speed up healing by using specific mental skills and techniques, including imagery and self-hypnosis. Imagery, sometimes called guided imagery, visualization, mental rehearsal or self-hypnosis, refers to specific techniques often used by psychologists to help individuals visualize or mentally rehearse a desired event. It involves using all of the senses to create an imagined experience that feels real. By using all your senses you create a very real experience of the desired outcome. How to Use Imagery The first time you try imagery, it's helpful to have a skilled facilitator or practitioner walk you through the process. This is referred to as guided imagery. You can also use CDs or tapes, or record your own script to use as your guide. After you are comfortable with the technique, it's easy to practice these techniques on your own. Sit in a comfortable place where you won't be interrupted.Relax your body and take several long, slow breaths.Close your eyes and create a vivid and convincing image. This image can be one you've previously experienced or one you simply desire.If you become distracted or find you are thinking about something else, simply acknowledge it and let it go.Focus on your breathing if you lose the image.Maintain a positive attitude.Imagine the sights, sounds, tastes, feelings and even smells of the experience.Take note of as much detail of the scene as possible. What are you wearing, who is there, what are you hearing, and how do you feel?If your imagery session is not going the way you want it to, simply open your eyes and start over with your breathing.Always end an imagery session with a positive image. By creating the most vivid image and by using all of your senses you can create a very powerful image. If you are guiding yourself through the process ask yourself specific questions: What do you see? What do you hear? What do you taste? What do you feel? Or what do you smell? The key is to take time creating that image the first time so you can then snapshot it in your mind and go back to it whenever you need to. Visualization and Mental Rehearsal Techniques Imagery and Sports Athletes have many opportunities to try sports hypnosis using the various imagery or self-hypnosis techniques. From injury recovery to improved sports performance, these techniques are showing promise as a standard part of an athlete's training program. Athletes in different sports may use these techniques in various ways. For example, a football player can imagine certain plays and how playing them out will feel. An endurance athlete may imagine themselves crossing the finish line. An elite track runner may work on images of breaking the tape and finishing first. This imagined practice can not only decrease performance anxiety but also increase one's self confidence in their sport. If you can imagine yourself doing it, it's like you've already done it and succeeded. So on the day of the race or the big game, it doesn't feel like the first time. The experience feels familiar and you can move through it with greater confidence. Sports Imagery and Meditation Books to Try br Sport Visualization for the Elite Athlete: Build Mental Imagery Skills to Enhance Athletic Performance by Bill BodriImagery in Sport, by Tony MorrisSelf-Healing With Guided Imagery from Dr. Andrew Weil.The Soul Of Healing Meditations from Deepak Chopra and Adam Plack. Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Driediger, Molly ; Hall, Craig ; Callow, Nichola, Imagery use by injured athletes: a qualitative analysis. Journal of Sports Sciences, March, 2006. Evans, Lynne; Hare, Rebecca; and Mullen, Richard, Imagery Use During Rehabilitation from Injury, Journal of Imagery Research in Sport and Physical Activity, Vol. 1. 2006. Ievleva and Orlick, Mental Links to Enhanced Healing: An Exploratory Study, TSP, 5(1), March 1991. By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Can Visualization Exercises Speed up Injury Healing and Reduce Pain? Hypnosis and Other Alternative Methods for Weight Management How to Overcome 5 Psychological Blocks to Weight Loss How Positive Self Talk Can Help You Win a Game in Sports How Imagery and Visualization Can Improve Athletic Performance 7 Ways to Cope With the Emotional Stress of an Injury How to Overcome Performance Anxiety in Sports With Psychology Why Intuitive Eating May Not Work for You (And What to Do) Best Jiujitsu Classes of 2022 The Spiritual and Mental Health Benefits of Walking a Labyrinth What Is Body Image? Why a Positive Attitude Is Important in Sports Negative Self Talk: What It Is and How to Reverse it Top Foods for Sports Injury Recovery 15 Best Health Documentaries to Inspire an Active Lifestyle Sit and Reach Test: How to Measure Lower Back Flexibility When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All

Sports Injury First Aid Quick Tips

Sports Injury First Aid Quick Tips

Sports Injury First Aid Quick Tips Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Health and Safety Tips for How to Treat a Sports Injury Right After It Happens By Elizabeth Quinn Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on December 30, 2020 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Emily Swaim Fact checked by Emily Swaim Emily is a fact checker, editor, and writer who has expertise in psychology, health and lifestyle content. Learn about our editorial process Print If you get injured while playing sports or exercising, here's what to do right away.  These injury treatment tips will keep your pain and injury from getting worse and may help you heal more quickly. 1 Stop Exercise Immediately If You Have Pain Alexa Miller / Getty Images The first sign of any sports injury is usually sudden pain. And the first step in treating a sports injury is to prevent further injury or damage. This means stop the activity immediately and start treatment. Resting an injured part is essential to healing, so don't exercise through pain, which will only make the situation worse and may delay healing by days or even weeks. If you have a sudden, sharp, or shooting pain, get off the field and sit out the rest of the game. 2 Reduce Swelling With Ice and Compression Joseph De Sciose / Getty Images The first thing that happens after an acute injury is swelling around the site of the injury. The first treatment for most acute soft tissue injuries (bruises, strains, sprains, tears) is to prevent, stop, and reduce swelling. When soft tissue is damaged, it swells or possibly bleeds internally. This swelling causes pain and loss of motion, which limits use of the muscles. To reduce swelling, immediately apply ice to the injury, elevate the injured part above your heart, and use a compression wrap to help keep the swelling in check. Compression keeps the blood from pooling in the tissues. Don't wrap the bandages too tightly, but keep it snug. 3 Ice the Right Way PhotoAlto / Odilon Dimier / Getty Images After most acute or sudden sports injuries, ice is your friend. Ice reduces swelling and helps decrease pain. Applying ice over a compression wrap can help reduce swelling more than the wrap alone. The common treatment guidelines include applying ice to the injured part several times a day for 20 minutes each time. One of the easiest ways to ice an injury is with a bag of crushed ice or a bag of frozen vegetables, like peas. Let the area warm completely before applying ice again (to prevent frostbite). Never apply heat to an acute injury. Heat will increase circulation and swelling. 4 Medicate When Appropriate Paul Bradbury / Getty Images Pain is the primary symptom of the majority of sports injuries. Most soft-tissue injuries are painful because of the swelling and inflammation that occurs after an injury. Pain relief is often the main reason that people turn to over-the-counter (OTC) anti-inflammatory medications that work by reducing addressing the inflammation that occurs as a result of the injury. Over-the-counter pain medications are also useful for reducing the pain of ​muscle strains and muscle pulls. 5 Start Moving as Soon as You Can Hero Images / Getty Images After a day or two of rest and ice, most sprains, strains, or other injuries will begin to heal. If your pain or swelling doesn't decrease after 48 hours, see your doctor. Once healing begins, mobility exercises, gentle stretching, and light massage may reduce adhesions and scar tissue formation and improve muscle function. Slowly increase range of motion in the injured joint or muscle. But be careful not to force any stretches or you risk re-injury to the area. 6 Rebuild Strength and Joint Stability Hero Images / Getty Images After an injury, it is essential for joints to return to proper alignment. A good rehab program will include exercises that target joint stability, which is considered the most important thing to rebuild following a lower extremity injury. Finally, after the injury has healed, begin strengthening exercises. Start with easy weights and use good form. Compound vs. Isolation Exercises for Rehab 7 Should I Ice or Heat My Injury Sisoje / Getty Images The treatment for acute sports injuries starts by applying ice. But after healing is well underway, heat may be helpful to ease muscle tension in chronic aches and pains. How to Return to Running After a Break 6 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Cleveland Clinic. Is there such a thing as ‘good pain’ and when should you listen to your body?. American Academy of Pediatrics. Sports injuries: acute soft-tissue injuries. University of Michigan. Rest, ice, compression, and elevation (RICE). American Academy of Pediatrics. Treating sports injuries with ice and heat. Kim J, Sung D-J, Lee J. Therapeutic effectiveness of instrument-assisted soft tissue mobilization for soft tissue injury: mechanisms and practical application. J Exerc Rehabil. 2017;13(1):12-22. doi:10.12965/jer.1732824.412 Van den bekerom MP, Struijs PA, Blankevoort L, Welling L, Van Dijk CN, Kerkhoffs GM. What is the evidence for rest, ice, compression, and elevation therapy in the treatment of ankle sprains in adults?. J Athl Train. 2012;47(4):435-43. doi:10.4085/1062-6050-47.4.14 By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles The Right First Aid for Sports Injuries Can Help You Heal Faster How Long Should You Use Ice on an Injury? 13 Best Neck Massagers for Concerns From Relaxation to Pain Relief Have a Sports Injury? Here's What You Need To Know To Cope 8 Ways to Prevent Shin Splints for Runners How to Treat and Prevent Shin Splint Pain Should You Use Ice Tape After an Injury? Top Foods for Sports Injury Recovery When Should You Take Anti-Inflammatory Medications? Smart Ways to Confirm You're Ready for Exercise Again After an Injury 5 Steps to Treating and Preventing Groin Injuries in Athletes Why Does My Ankle Hurt When I Walk? A Step-by-Step Guide to Treating Sports Injuries With Ice Massage How to Help a Bruise or Contusion Heal Faster What May Cause Foot Pain After Running How to Treat a Hamstring Pull, Tear, or Strain When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All

Sports to Build a Six Pack Without Abdominal Exercises

Sports to Build a Six Pack Without Abdominal Exercises

Sports to Build a Six-Pack Without Abdominal Exercises Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Ab Workouts Sports That Build a Strong Core How to Get Great Abs Without the Sit-Ups By Elizabeth Quinn Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on April 02, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Heather Black, CPT Reviewed by Heather Black, CPT Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Learn about our Review Board Print If you want to build great six-pack abs without doing traditional ab exercises, choose a sport that engages the core muscles aggressively. Sports that require the coordinated movement of the upper and lower body will naturally activate the muscles that stabilize the torso. This rotational movement is essential to generating power and force in the extremities. Sports in which this movement is constant and repetitive will invariably build all of the muscles of the core, including the obliques, rectus abdominis, and transverse muscles. Many of the sports listed below also provide a cardio workout that helps burn excess fat. Having a lean body is part of the equation when building a strongly defined six-pack. 1 Gymnastics Billy Stickland/Strickland/Getty Images The rings just may be the ultimate ab exercise, and exercises like the Iron Cross (pictured) certainly show them off. Even though you may never be able to achieve such a move, all gymnastic exercises deliver amazing core strength. Here are some of the gymnastic moves you can add to any workout program: Handstand: Perform this move against the wall Plank push-ups: Keep your core muscles engaged during this exercise Single-leg balance: Hold for 30 seconds to two minutes Single-leg deadlift: Stand on one leg and lift your other leg backward as your upper body leans forward into a "T" The 7 Best Online Gymnastics Classes 2 Volleyball Mike Raabe / Getty Images Spiking, digging, and blocking a volleyball in mid-flight works the core and abs dynamically. When you see players awaiting the serve, their core muscles will invariably be taut and ready for explosive action. In order to spike, the upper body needs to tense and rotate sharply to deliver power to the shoulder and arm. Similar rotational exercises can be performed at the gym, including stability ball roll-outs, cable oblique twists, and side planks. 3 Kayaking Noel Hendrickson/Getty Images The abdominal rotation and powerful paddling motions ​of kayaking build the abdominal and core muscles as well as back, chest, and shoulders. The obliques are especially challenged as you make sharp hairpin turns or try to maintain balance against a heavy current. Kayaking also a great cardio workout to help burn fat. Arguably more challenging is surf kayaking, which requires even stronger core stability to keep upright. While you need to be near the water to kayak, the cost of the board and paddle have become more affordable in recent years. 7 Best Kayaks Reviewed 4 Swimming Suhaimi Abdullah / Stringer/ Getty Images Imagine trying to swim without contracting your abs. You can't. In order to cut through the water, you need to stabilize the abdominals in order to maintain a streamlined, horizontal posture. A strong core also acts as the anchor from which to kick stronger and rotate left or right for each for arm stroke. When it comes to strengthening the entire breadth of core muscles, speed does matter. Doing so not only burns calories faster, it keeps your abs and obliques tighter for longer. Paddling slowly forces your legs and arms to do most of the work rather than your core. Swimming Workouts That Build Core Strength 5 Cross-Country Skiing Andrew Querner / Getty Images Cross-country skate skiing not only builds incredible cardiovascular strength while burning hundreds of calories, but you'll also get a challenging core and upper body workout at the same time. The main drawback to cross-country skiing is that you can only do it during the winter season. Off-season, you can keep in racing form with a cross-country elliptical machine. To maintain balance, weight shift, and timing, perform a trunk circuit of exercises, engaging the abs from the navel to the back. Recommended exercises include side plank, bridge, and superman. You can also practice Nordic walking with poles and enjoy the great outdoors. 6 Yoga Klaus Vedfelt / Getty Images Static yoga poses and plenty of sun salutations (which includes the plank pose and push-up repetitions) can help build core strength and balance. You can further enhance these benefits by practicing relaxed, deep, and rhythmic breathing. As you progress in your practice, advanced balancing poses like the crow (pictured) or side crow can build abs and core muscles like no other. Standing Yoga Poses for Core Strength 7 Soccer FC Dallas v Los Angeles Galaxy/Getty Images David Beckham's six-pack gives you a pretty good idea of how good soccer can be in building abs. It employs sprinting which requires the explosive pumping of the arms and legs in a rhythmic fashion. Kicking or heading a soccer ball demands the contraction of the upper and lower body as well as rotation to propel the ball more forcefully. The speed in which soccer is played, as well as the need to change directions quickly, requires that you have strong multifidus and stabilizer muscles. It also requires endurance in order to stay in the game. By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Don't Waste Your Time With Ab Crunches—Try These Core Burners A Fast and Effective 20-Minute Core Workout How to Do an Abdominal Crunch: Techniques, Benefits, Variations Learn How to Do a Plank to Improve Core Strength How to Strengthen Your Abs Learn to Safely Advance the Side Plank Exercise The Best Exercises to Get Your Abs in Shape 19 Bodyweight Exercises You Can Do At Home for a Quick Workout Why You Should Strive for Strong and Not Just Flat Abs 10 Ab Exercises That Won't Waste Your Time Do the Cable Pulldown Exercise for Abs and Arms How to Do Oblique Twists: Techniques, Benefits, Variations 12 Pilates Exercises to Work Your Core in 15 Minutes Past the Basics: Yoga Poses for Intermediate Levels Essential Exercises for a Classical Pilates Mat Workout 9 Best Exercises for a Beach Workout When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All

Sports and Exercise Camps for Adults

Sports and Exercise Camps for Adults

Sports and Exercise Camps for Adults Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Outdoor Fitness Sports and Exercise Camps for Adults By Elizabeth Quinn Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on October 26, 2021 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Elaine Hinzey, RD Fact checked by Elaine Hinzey, RD Elaine Hinzey is a registered dietitian, writer, and fact-checker with nearly two decades of experience in educating clients and other healthcare professionals. Learn about our editorial process Print Andrew Watson/AWL Images/Getty Images Relaxing on a beach is one of the most popular vacation ideas for many, but if you are an avid athlete you probably can't sit still too long, even on vacation. If you find yourself scheduling quick exercise sessions during family vacations, an active vacation might be more your style. You aren't alone in this. More travelers are looking for active vacations that combine fitness, travel, adventure, and typical vacation downtime. Active vacations are a great way for fitness buffs to maintain conditioning while enjoying family vacations. Organized bike tours, walking or hiking trips, and even sports training camps offer daily exercise followed by evenings of pampered relaxation and gourmet meals. Sports and Exercise Training Camps For those who want to take an active vacation to the next level, a sports training camp may be just the ticket. Most people think sports camps are for kids learning to play soccer, basketball, tennis or some other little league sport. But adult training camps are becoming a popular way for recreational athletes to ramp up their sports skills and fitness levels. There are camps that cater to every sport, age, and ability, as well as women-only camps. Exercise Camps for Adults If you are tempted to give your next active vacation a new twist, consider a sports training camp. Here are some ideas to get you started: IMG Academy is an advanced, state-of-the-art, multi-sport training and educational facility created for young athletes as well as professionals. Programs are available for golf, tennis, and performance athletes. Carmichael Training Systems Camps offer expert coaching for cyclists, runners, and swimmers. AthletiCamps offer cycling training and coaching for triathletes in Northern California. Running Camps for All Ages is a listing provided by RunningTimes.com. Boardfolio.com provides a massive listing of surf camps and schools. U.S. SportsCamps has a database of over 500 camps in 24 different sports with unique instructional programs for all ability levels. Windell's Camps at Mt. Hood offers summer and winter sessions for snowboarding, skiing, skateboarding, and BMX. All ages, all abilities. Camps for Kids and Teens Adventure-camp.com has a directory of summer adventure camps & programs for kids & teens. Outward Bound Wilderness Courses offer over 650 adventure-based wilderness courses serving adults, teens, and youth. U.S. Sports Camps offer camps for kids and teens, as well as adults. It's a database of over 500 camps feature 15 different sports with unique instructional programs for all ability levels. Adventure Treks offers two-week caving, climbing, hiking, and paddling adventures for teenagers. By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles 7 Fun Workout Programs Designed Specifically for Teens BMI and Kids: Should You Care? How Many Cups of Vegetables Do You Need Per Day? Best Jiujitsu Classes of 2022 Here Is a Weight-Training Program Specifically for Children and Teens The Surprising Pros and Cons of Exercising With Your Sweetie The 8 Best Basketballs of 2022 for Active Indoor and Outdoor Play The 7 Best Online Dance Classes for Kids of 2022 Best Online Personal Trainers of 2022 Healthy Weight Loss Options for Teens How Zumba Can Help You Dance Your Way to Fitness The Best Portable Basketball Hoops of 2022, Recommended by Experts Use a Simple Weight Maintenance or Weight Loss Calculator for Calories Improve Athletic Performance With 6 Skill-Related Fitness Components The Right Sports Safety Gear Can Keep You in the Game Why Is Agility So Important in Sports? When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All

Sports Safety Equipment Uses and Descriptions

Sports Safety Equipment Uses and Descriptions

Sports Safety Equipment, Uses and Descriptions Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Health and Safety Essential Safety Equipment for Sports Prevent sports injuries with basic sports safety equipment By Elizabeth Quinn Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on April 27, 2022 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Adah Chung Fact checked by Adah Chung Adah Chung is a fact checker, writer, researcher, and occupational therapist. Learn about our editorial process Print Getty Images / Oleg Breslavtsev Table of Contents View All Table of Contents Protective Eyewear Helmets Mouth Guards Safety Pads and Guards Proper Footwear and Athletic Shoes Sports safety equipment and gear may sometimes look odd or unfashionable, but using the right protective safety gear for your sport is essential for preventing serious injuries or reducing the severity of an injury you may receive. After all, the point of a sport is to enjoy participating, and getting injured can keep you off the playing field for weeks or more.  Here are some of the most critical pieces of safety gear for athletes of all sports. 6 Top Tips for Staying Safe When Playing Sports Protective Eyewear According to the American Academy of Ophthalmology, more than 90% of all sports-related eye injuries can be prevented by using appropriate protective eyewear. This advice applies to athletes or anyone who participates in sports. There are a variety of clear and tinted sunglasses and goggles for nearly every sport, so shop around for the ones that fit your style and your face and keep your eyes protected. Helmets If you play football or hockey, wearing a helmet is clearly a "no-brainer," but many athletes who participate in sports with a high risk of head injury still see the helmet as optional. However, with the growing awareness of the dangers concussions can cause later in life, the necessity of proper head protection has become apparent. If you cycle, ski, snowboard, skateboard, or inline skate, you need to consider a helmet as standard equipment. A properly fitted helmet, designed for the specific sport you play, significantly decreases your risk of suffering a severe head injury and even death. Mouth Guards If you've ever been smacked in the jaw by a stray ball or flying elbow while playing sports, you probably know how essential a mouth guard is to keep your teeth where they should be—in your mouth. But mouthguards also help prevent tongue and lip injuries and help reduce the risk of suffering a concussion or fractured jaw. Mouthguards should be considered mandatory safety equipment during sports that risks injury to the face, jaw, or mouth. The most effective mouth guards fit well and are comfortable, but they also stay in place, are durable, easy to clean, and don't restrict speaking and breathing. Safety Pads and Guards Safety pads and guards are standard sports safety equipment in dozens of activities. If you play certain contact sports, such as football, hockey, or lacrosse, protective pads are required, but you should wear pads for any contact sport. The type and style of pads seem endless and include shin, knee, elbow, wrist, chest, neck, shoulder, hip, and thigh pads. Some sports, such as inline skating and skateboarding, include the wrist, knee, and elbow guards as standard equipment. These rigid plastic guards prevent cuts, scrapes, and abrasions and reduce the odds of a significant sprain, strain, or even a fracture after a hard fall. Knee pads and wrist guards can be a great advantage even in snowboarding. A wipeout on a snowboard usually involves you naturally reaching out with your arms to break your fall, and in the process, it's very easy to break a wrist. Proper Footwear and Athletic Shoes The type of shoe you wear during certain sports can easily be added to the safety equipment list. Sports cleats are essential during field sports, such as football, baseball, and soccer. The right running shoes can decrease your risk of overuse injuries. Special cycling shoes can reduce foot pain and increase your pedaling efficiency. Court shoes with support and good traction are designed for basketball, tennis, and racquetball. A Word From Verywell Sports safety equipment is vital for protecting athletes from injuries ranging from mild to severe. Many parts of the body are susceptible to sprains, strains, breaks, and damage that can interfere with your activity or result in permanent issues. When preparing to participate in any sport, determine what safety equipment may be needed to protect the athlete as much as possible. Be sure the equipment is properly sized and in good condition. Sports are an incredible way to improve your quality of life, but injuries can sideline you. Protect yourself for the best experience and least risk. 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. American Academy of Opthalmology. Eye Injury Prevention. Bailly N, Laporte JD, Afquir S, et al. Effect of Helmet Use on Traumatic Brain Injuries and Other Head Injuries in Alpine Sport. Wilderness Environ Med. 2018;29(2):151-158. doi:10.1016/j.wem.2017.11.007 Mantri SS, Mantri SP, Deogade S, Bhasin AS. Intra-oral Mouth-Guard In Sport Related Oro-Facial Injuries: Prevention is Better Than Cure! J Clin Diagn Res. 2014;8(1):299-302. doi:10.7860/JCDR/2014/6470.3872 Relph N, Greaves H, Armstrong R, et al. Running shoes for preventing lower limb running injuries in adults. Cochrane Database Syst Rev. 2019;2019(7):CD013368. doi:10.1002/14651858.CD013368 By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles How to Start Cycling: What You Need to Know Top Foods for Sports Injury Recovery 6 Top Tips for Staying Safe When Playing Sports 7 Safety Tips All Cyclists Should Follow The 10 Best Sports Glasses of 2022 The Best Bike Helmets to Keep Your Little Cyclist Safe The Right First Aid for Sports Injuries Can Help You Heal Faster How to Prevent and Treat Wrestling Injuries Sports Medicine Careers, Education, Training, and Salary A Checklist of Essential Mountain Biking Gear How to Build Neck Strength, And Why It’s Important How to Prevent Snowboarding Injuries 5 Ways to Protect Your Wrists While Weight Lifting Winter Sports Injury Treatment and Prevention How Long It Takes for Recovering and Treating Sports Injuries How to Treat a Muscle Sprain Versus a Strain When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All

About sports

Found 50 trending topics about sports. These results include the latest viral content, popular news, and hot discussions related to sports. Content is updated in real-time to bring you the most current trending topics.