Prevention of Sports Injuries
As more and more of us understand the benefits of exercise and operation, engagement in and healthy training is imperative. Although sport-related injuries are not necessarily preventable, taking adequate precautions that minimize their significance and/or severity.
Sport injuries are usually associated with sudden bone fracture, tendon breaking or muscle tearing, but most injuries slowly occur in non-contact sports. Sometimes the greatest weakness may be the greatest strength of an athlete. Their competitive streak which drives them to excessively train is their worst enemy when it comes to dealing with injuries. As rising energy, gaining cardiovascular fitness or enhancing flexibility, injury prevention should be as high a priority. The following are some simple tips to minimize the risk of getting injured and are as important to the warrior at the weekend as they are to professional sports people.Interested readers can find more information about them at Tips For Recovering After A Sports Injury – Knnit.
Introduce New Activities Gradually A significant proportion of injuries occur when an athlete starts a new activity (or significantly increases the intensity / duration of the activity at which they perform). A standard advice for runners, for example, is to increase their mileage by no more than 10 per cent per week. Moreover, a proper training regimen helps to improve both cardiovascular health and sport-specific muscle.
Always Exercise Hard When Stiff If after every exercise you get sore then you don’t give your body time to recover. If, when still tired and sore, you attempt to exercise at a high intensity, then movements are not synchronized and accidents are more likely. Allow at least 24-48 hours of recovery from the hard work. Properly administered massage will significantly cut down on recovery time.
Eviting Exercise When Highly Tired or in Pain You should not try to push through pain in training or competition and start until exhausted. Fatigue has proved to be a highly important risk factor for injuries.
The warming up and cooling down muscles spread out better than the cold. When the muscles are cold and stiff, tendons, fibers, and ligaments are more likely to break. Warming-up also tends to redirect blood supply to the working muscles from non-essential areas.
Cooling down, which will last about 10-15 minutes after strenuous exercise, helps return the body temperature to normal as the stress products are flushed from the muscles. Getting a shower as soon as possible after the cool down decreases the degree of stiffening (ideally a hard workout session should be accompanied by a massage for maximum recovery!).
However, a warm-up needs to be more than just stretching before training or an case. Studies have shown that successful stretching before exercise would have little effect on athlete’s risk of getting injured. Even if it loosens calves, hamstrings etc., stretching on its own has no protective benefits. Warm-up needs to recreate the operation but at a substantially reduced level of strength.
Wear the right shoes As shock absorbers during strenuous exercise, the feet are exposed to tremendous strain. Proper footwear is needed to support the loads, and the footwear must be suitable for the task. Wearing shoes which are too thin or worn unequally are very common causes of injury.
Calcium deficiency (for women) Women need to ensure that they get enough calcium in their diet, as stress fractures in women are 10 times more common than in men. It also appears that women with irregular cycles are especially vulnerable to stress fractures.
Of interest two factors are known to be the best predictors of injury.
Which are: (a) Prior injury history-most accidents are recurrences of preceding issues.
(B) Number of consecutive training days that you perform every week. Reducing the number of consecutive training days will dramatically reduce the risk of injury (even though the overall weekly exercise time is similar).
Injuries happen, however cautious you can be (especially in competition). The typical sequence of events is
(1) Before or during the exercise, you feel a little discomfort but ignore it.
(2) The discomfort persists and can also be felt after exercise, even if the workout is not greatly affected.
(3) The pain gets so high that it starts messing with the daily training.
(4) Lastly, the pain is so bad that you are unable to exercise (or compete) The time to take action is right at the first level-do not leave it too late to call your health care provider and avoid performing the behavior that makes the injury worse.