09/10/2025
Here are 9 tips from our top performers and Canada’s chiropractors to help you avoid injury and get the most from your favorite sport:
1. Warm Up
Your warmup should include deep breathing exercises, gentle stretching and range of movement exercises, as well as a brisk walk or easy jog to loosen and warm the muscles and joints.
2. Learn Proper Technique
Learn the right technique for your sport from the beginning. Using the wrong sport-specific technique can create incorrect muscle memory and can make it difficult to break bad habits. Poor technique can also cause injury to your joints and muscles.
3. Use the Right Equipment
Make sure your equipment is the right fit, height, and capacity for you to avoid a sports-related injury. Recreational athletes should have their equipment professionally fitted and checked before starting out.
4. Avoid Over-Training
Too much. Too fast. Too soon. Over-training is one of the most common causes of recreational athletic injuries. Take your time and work up to it slowly before pushing yourself too hard. Remember – rest is as important as training.
5. Strength Training
Strength training will help you keep your spine and other body joints functioning optimally. It will also build muscle that is an important shock absorber and helps to prevent strains and sprains.
6. Muscle & Joint Function
Maintaining good muscle and joint range of motion will contribute to your performance and help prevent injury.
7. Cool Down
Cooling down after a workout is just as important as warming up.
8. Drink Fluids
Drink plenty of fluids before, during and after physical activity – even in cold weather. Remember that once you are thirsty, you are already starting to dehydrate. Dehydration affects your energy level
9. Treat Injuries Promptly
If you suffer an injury or experience pain that lasts longer than your usual post-workout soreness, ice the area to reduce swelling and inflammation, and consult a chiropractor.
