Tips on How to Avoid Sports Injuries by Dr. Ratnav Ratan

Have you ever been injured playing sports? If you’re like most people, you probably have. Whether you’re a professional athlete or just playing recreationally, injuries will happen.

According to the National Institutes of Health, more than 15 million Americans suffer from sports injuries every year. So how to avoid sports injuries or getting hurt?

Here are some tips given by Dr. Ratnav Ratan, a renowned sports injury doctor in Gurgaon, to prevent and deal with sports injuries. 

Get plenty of rest

The most important thing you can do for your health and safety is to get plenty of rest. If you’re playing sports, you need to be up and moving as soon as possible after a workout. Get enough sleep, and you’ll be more able to heal quickly from an injury. 

It would be best if you also stayed hydrated. Water is the best drink for recovering from exercise, and dehydration can lead to pain and illness, says Dr. Ratnav Ratan. 

And finally, don’t forget about your food. Eat a healthy diet that includes plenty of protein and fruits and vegetables. This will help you rebuild after an injury.

Don’t overexert yourself. 

Playing sports can be very physically demanding. Overexerting yourself can lead to injuries. By being aware of how you’re handling your injury and taking regular breaks, you can avoid any severe damage.

Play with proper equipment 

According to Dr. Ratnav Ratan, one of the most important things you can do to avoid sports injuries is play with proper equipment. If you’re not using the appropriate gear, you’re risking getting injured. The right equipment includes a helmet, mitts, and protective clothing. You should also check out the rules of the sport you’re playing and make sure you follow them. This will help you stay safe while playing.

Warm-up properly 

When you’re playing sports, you need to warm up properly. This means warming up your body and mind before you start playing. It would help if you did this by doing some stretching, core work, and agility drills. It would help if you also warmed up your hands and feet by doing some easy crunches or push-ups. If you’re preparing for a long-distance run, take energy drinks or snacks to give your body that much-needed energy boost.

Warm up to Avoid Sports Injuries

Don’t overuse your muscles.

When you’re playing sports, your muscles burn up. This is because when your muscles work hard, they produce heat. The heat makes the muscles contract and produces energy. This is why you see athletes with red skin and burnt muscle in the Olympics. Don’t overuse your muscles. When you play sports, try to keep your muscles stretched for a few minutes at a time instead of going for hours on end. And if you get injured, don’t hesitate to go to an experienced orthopedist like Dr. Ratnav Ratan. 

Staying injury-free takes time

One of the most important things you can do for your safety is to stay injury-free. This means doing all the things you would do if you were injured – including rest, ice, and elevation. You also need to be aware of the risks associated with playing sports and take steps to reduce those risks. 

You can reduce your risk of getting injured by following these tips given by the best pediatric orthopedist, Dr. Ratan. 

  • Stay informed about the risks associated with playing sports
  • Know how to protect yourself from injuries
  • Practice safe basketball and other sports regularly


Sports can be hazardous and can lead to long-term health problems. It is essential to take care of your body and mind while playing sports to avoid getting injured and going through a long rehabilitation.

You can use warm-ups and do less strenuous activities to avoid sports injuries and follow the given above tips.

Mehedi Hasan

Mehedi Hasan is an enthusiastic health blogger and the founder member of WOMS. He likes to share his thoughts to make people inspired about their fitness. He is an experienced writer and author on highly authoritative health blogs.

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