Outdoor Sports Injury Prevention Plan

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Be Educated and Prepared

Protect Yourself

Train First

Fuel Up

Take R&R

Know the risks with the outdoor activity before you do it. Prepare for all situations. Going on a hike? Always carry warm clothing and waterproof rain gear.

Know what safety equipment your sport requires—and wear it. From floatation jackets to safety harnesses, helmets, elbow pads and kneepads, they will mitigate your risk of injury. And have a buddy: don’t enter an outdoor recreation area without a companion; or better, a few companions.

Avoid health hazards that often happen outdoors, such as falls, strains and sprains, with proper condition training. That means stretching, strength training (lifting weights) and endurance training (running, or any cardio exercises).

Anyone who does intense physical activity needs to eat adequate calories. To sustain heavy physical exertion, adult males should have between 3,000 to 5,000 calories/day; adult women should have between 2,000 to 3,500 calories/day. Plan your day by eating right, fueling up and having plenty of snacks on hand.

To avoid dehydration and exhaustion, set aside time to eat, drink and rest. Frequent rest stops and water breaks throughout the day can help.

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