GET HEALTHY @ NSRCC
12 CLUB HAPPENINGS
GET HEALTHY @ NSRCC
TIPS FOR PREVENTING SPORTS-RELATED INJURIES
“ Sports injuries generally occur due to two different reasons ; trauma and overuse ,” says Dr Andrew Cosgarea , an orthopaedic surgeon and sports medicine expert . Traumatic sports injuries are usually obvious and dramatic , as when a player falls as he clutches his knees .
Overuse injuries are actually more common and often occurs when the body is pushed past its current physical limits or level of conditioning . However , poor techniques and training errors such as inadequate warm ups or running excessive distance usually contribute to overuse injury .
In order to prevent yourself from experiencing a sportsrelated injury , Dr Cosgarea provides the following tips :
1 . Set Realistic Goals
While working hard to achieve your goals is important , it is also crucial to set realistic , achievable and sustainable goals . Regardless of what your goals are , be it to achieve a longer / specific distance or lift a certain amount of weight , set an attainable goal before working towards gradual improvement .
2 . Plan and Prepare
If you plan to begin a new exercise routine , program or sports , you should meet with your primary care provider first and discuss your options . Take the time to learn proper techniques required for your chosen activity to prevent unnecessary injury . Signing up for a fitness class or engaging a certified personal trainer are some safe and enjoyable ways to start a new activity .
3 . Warm Up and Cool Down
It is important to warm up before engaging in a physical activity because research has shown that a heated muscle is less likely to be strained . Light walking or jogging is recommended before and after your exercise as it helps your muscles to cool down slowly . Increasing your flexibility by stretching before and after your workout also helps in preventing injury . However , it is best to stretch once the body is already warm .
4 . Take Your Time
Don ’ t push yourself too hard too fast . It takes time to get in shape or to pick up a new sport . Gradually increasing training levels will give our body adequate time to adjust to the stresses on our bones , joints and muscles . For example , increasing running mileage gradually and giving yourself enough time to recover between workouts .
5 . Listen to Your Body
Adjust your activities if your body is starting to show signs of too much stress . “ While a mild and short-lived muscle ache is generally considered ‘ good pain ’, pain in your joints is not normal and is a sign that you should cut back ,” Dr Cosgarea warns .
Source : https :// www . hopkinsmedicine . org / health / conditions-and-diseases / sports-injuries / 5-tipsfor-preventing-sports-related-injuries