The probability of suffering injuries if the appropriate recommendations are not taken into account is higher than we would like to acknowledge, but with an adequate training plan and paying attention to small, although important, guidelines, everything will turn out perfectly.
There are specific recommendations for sports such as hiking, but we can establish some general advice for everyone.
9 basic tips to prevent injuries
1. Go to a specialist
If you have no previous experience practicing a sport, it is the first thing you should do. The instructor will advise you on the techniques, what to do at your level, how the material is used, what the safety rules are, he will give you the corresponding courses...
2. Have good physical preparation
It is not about being an elite athlete, but about having more or less some physical background, endurance and strength. If we have strong muscles we are less likely to get injured.
3. Pay special attention to the equipment
If you are a fan of a sport for which you need to use equipment, be good at taking care of it and do the appropriate checks to make sure it is in good condition. It's no use having a climbing rope that's going to break at any moment or an invention that attaches you to your surfboard that doesn't close properly.
4. Always warm up before doing the activity
It seems unimportant at first glance, but it is not. Make sure you warm up your entire body well, focusing on those parts that will work the most during the practice of your hobby.
5. Take the breaks you consider appropriate
If you think you can no longer continue it is better to stop for a few minutes, since most injuries occur due to muscle overload. Rest, being careful not to get cold, and get back to work.
6. Take it easy
If you are not a regular at physical exercise and you go out for a few days to practice it, such as on a surfing or skiing vacation, try not to push yourself too hard on the first day. Keep in mind that it is very important that you rest enough hours and that trying to make the most of your time there can play tricks on you. It is better to do a little bit every day than, for example, want to make progress on the first 2 days and end up so tired that on the other 3 you don't have the strength to continue. Plus there will surely be injuries.
7. Know your limits
Be aware of how far you are capable of going. It is good to explore our capabilities and see where we get, but this can have serious consequences.
8. Don't forget to stretch well after the activity
Sometimes you end up so tired that what you want most is to go take a good shower and regain your strength. But it is very convenient that at least you spend 5 minutes stretching all your muscles. You will prevent them from loading and you will have fewer sores the next day.
9. Listen to your body
The most important thing of all is that you listen to what your body tells you. Your body is you and you are your body, that is why it is essential to pay attention to the needs it requires.
With all this you will stay away from the feared injuries.
