Sports
Injury Prevention
Provided by ISL
Consulting Co.
| Participating
in regular physical activities such as sports is a key component
of a healthy lifestyle. Current research indicates that
exercise and involvement in sports can help you lose weight,
stay healthy and even improve your mental state. However,
participation in any sport or physical activity also carries
the potential for injury in children and adults.
Before
you or your children participate in any exercise or sport,
make sure you take the necessary precautions to prevent
injuries. Here are some easy steps you can take to prevent
the most common injuries. |
 |
Warming-Up
It is important that you do some type of aerobic exercise prior
to participating in your sport of choice. A proper warm-up will
increase the flow of blood and oxygen to your muscles, which heats
the muscle tissue. Warm muscles are less prone to become strained
and irritated.
Tips
for Warming Up
- Start
slowly - Begin at a slow pace and ease into your warm-up
routine. Walking slowly and moving your arms a little is a great
way to start your warm-up. If you're more advanced, take a brisk
walk before running, do some jumping jacks before playing tennis,
etc.
- Allow
enough time - Spend approximately five to fifteen minutes
warming up your body and muscles. Do anything that feels right
for your body, as long as it increases your heart rate and blood
flow.
- Follow
with stretching - After you have increased the blood flow
to your muscles make sure you adequately stretch them by following
the next set of tips.
Stretching
Once you've completed your warm-up, it's critical that you stretch
all of the muscles that you will be using. Stretching actually
lengthens your muscles, making them less prone to injury.
Tips
for Stretching
- Avoid
pain - Never hold a painful stretch. Stretch a particular
muscle just to the point below where you feel pain. If you do
feel pain, back off a little and hold the stretch at that point.
It should feel slightly uncomfortable, but not painful. Ease
into your stretches slowly and gently before holding.
Hold your stretch - Hold your stretches for approximately 30
seconds to one minute. It takes time to lengthen muscle tissue
safely.
- Stretch
appropriate muscles - It's a good to idea to stretch as
many muscles as possible. However, make sure you focus on the
muscles and range of motion that you will be using during your
sport activity. For example, if you will be playing soccer,
focus on your leg muscles.
- Never
bounce - Bouncing during a stretch can injure your muscles.
Simply hold the stretch in one place for at least 30 seconds.
Cooling
Down
After you have participated in your sport, you should stretch
the muscles that you just worked. Muscles have a tendency to tighten
during aerobic exercise, so stretching after you have exercised
will leave your muscles more flexible and limber and less prone
to injury.
Don't
Overdo It
While sports and exercise can be both fun and healthy, don't overdo
it. Listen to your body. When you feel pain, stop. When you're
gasping for breath, stop. If you want to increase the amount of
time you spend exercising or participating in a sport, increase
the time gradually by approximately 10 percent per week.
Play
It Safe
Being safe and understanding the rules of the sport are particularly
important for children and adolescents. Make sure you and your
children follow these guidelines to prevent any minor or serious
sports injuries.
- Wear
Protective Equipment - This will vary depending on your
sport of choice. If you're playing soccer, wear shin guards,
if you're playing football, wear a helmet, etc.
- Understand
the Equipment - If your sport requires using different
items, make sure you know how they function. For example, when
skiing, know what size skis you should use and how to adjust
the settings.
- Select
the Proper Shoes - Wear appropriate shoes for your sport
or activity and replace them when they're worn or damaged.
- Take
Lessons - If you don't completely understand your sport,
take lessons or ask an expert for advice. Using proper form
can help to prevent many "overuse" sports injuries.
Strengthen
Your Muscles
Strengthening your muscles will increase your muscle strength
and mass and help to protect your joints, tendons and ligaments
when you participate in many of the aerobic sports activities.
Sit-ups, leg lifts, and push-ups are a great way to start strengthening
your muscles. Start slowly and gradually and consult a professional
to know what level of strength training is appropriate for your
body.
About
the Author
Provided
by ISL
Consulting Co.
