Dr. Manoj M S Orthopedic Department, Aster Medical Centre - Al Hilal
As Qatar celebrates National Sports Day, the sprit of fitness and health is celebrated across the country through various sports activities. Although Qatar Sports Day is observed just one day, everyone is encouraged to take part in sports not just today, but throughout the year, while keeping joint health and injury prevention at the forefront.
Physical activity such as just walking, strengthens muscles and supports joint stability, while enhancing overall well-being. However, common sports injuries such as joint pain, muscle strains, ligament injuries, etc. can occur when safety is overlooked. With simple precautions, you can protect yourself without any injuries.
A proper warmup is essential before any activity. 5-10 minutes of increasing your heart rate and gently mobilizing your joints can greatly help before an activity. Follow this with stretching, both before and after exercise, to prevent stiffness and reduce injury risk. Equally important in Qatar’s warm climate is hydration-drink water frequently. Dehydration affects muscle performance and joint lubrication.
For beginners or those returning to exercise after a break, remember to start slow. Gradually increase intensity and avoid pushing through pain. Listen to your body-early signs of discomfort are signals to adjust or pause.
Qatar offers a variety of sports opportunities that can be enjoyed safely with the right approach:
Local Sports Tips for Qatar
- Walking and jogging at Corniche: Choose early morning or late evening to avoid heat. Right footwear is important for prevention of injury. Footwear selection depends on your foot type and type of sport.
- Beach volleyball & football: Sand can be unstable, so warm up your ankles, knees, joints and whole body well to prevent injuries
- Cycling at Lusail or Al Bidda Park: Maintain your posture to protect hips and knees.
- Paddle and kayaking at The Pearl: Strengthen shoulder and core muscles to avoid overuse injuries.
- Indoor sports at Aspire Zone: Enjoy controlled temperatures especially in summer but still hydrate well.
- Family-friendly park activities: Choose soft surfaces for running and jumping to reduce joint impact.
If joint pain or swelling develops, early care is the key. Rest, Ice, Compression and Elevation (RICE) help with mild injuries. For persistent discomfort & acute injuries seek orthopedic advice.
As we mark Qatar National Sports Day, let us celebrate movement in all its forms-safely and responsibly. With proper preparation and awareness, you can protect your joints and prevent injuries while you enjoy an active lifestyle throughout the year.
