Do you play regularly on turf? Expert offers tips to stay injury-free and fit

Turfs have taken over as the glamorous playgrounds all around us, and they are no longer a rarity. Cricket, badminton, pickleball, football and more are regularly played on these turfs, and people across age groups love the energy and vibe created by the green grass and closed settings they offer. However, if you don't wear the right clothes or boots, or don't understand the terrain, it can have adverse effects on your health. Dr PB Rajiv, Senior Consultant, Orthopaedics and Sports Medicine at Mar Sleeva Medicity in Pala, offers some expert tips for staying safe on turf.  

Boots and dress
Soft-ground (SG) boots are ideal for playing on natural grass, as they have long, sharp spikes that provide excellent grip. However, for artificial turf, players must wear artificial grass (AG) boots. Using SG boots on artificial surfaces can cause the spikes to get stuck in the infill, leading to injuries such as ligament tears, twisted knees and even bone fractures. Conversely, wearing AG boots on natural grass reduces grip and increases the risk of falls. Players should always wear the correct boots for the turf they are on and pair them with simple, sweat-absorbing sports clothing.

Protection
Always use protective gear when playing on artificial surfaces, including pads, arm guards, and helmets. This equipment safeguards critical parts of your body and reduces the severity of injuries.

Hydration is key
Artificial turf is made of materials like rubber and silica, which heat up quickly, especially when running in boots. This can lead to dehydration, fatigue, and muscle pain.
Tips: Drink water at regular intervals, avoid playing during the peak noon hour and take adequate breaks to manage body heat.

Injury and infection
Falls on artificial turf can result in more injuries, particularly to the knees, during sudden movements. Always ensure your feet are firmly planted during kicks or tackles, and avoid placing your face or hands on the turf to prevent turf burns. Since the infill can accumulate sweat, dust, and germs, there’s also a risk of infection. Maintaining personal hygiene after play, cleaning injured areas immediately, and treating wounds are crucial.

Warm-up and cool-down
Proper warm-up before taking the field increases blood circulation, improves flexibility, and reduces the risk of muscle strain. Cooling down after play helps muscles recover, reduces fatigue, and prevents soreness.

Rest and recovery
Players recovering from injuries should return to the field only after medical clearance. Returning too soon can worsen the injury or even cause new ones.

Training, technique and strength
Allow your body time to adjust when transitioning to artificial turf. Modify techniques and movement styles under a coach’s guidance. Regular exercise and muscle-strengthening routines significantly reduce the risk of injuries.

Nutrition
Eat healthy foods rich in protein, calcium, and vitamins. Protein strengthens muscles, while calcium and vitamin D maintain bone health.

Know the field
Artificial turf in most grounds is often limited to playing areas. Running beyond these boundaries onto hard surfaces increases the risk of falls and injuries. Understanding the field can help prevent accidents.