How to prevent sports injuries
Warn for the injuries will happen when you take up sports. The following tips tell you how to prevent sports injuries properly, such as swollen muscles, sprains and strains, shin splints, knee and Achilles tendon injuries, fractures, and dislocations. Check this out:
Ask your physician about what you need to prepare before you start a new sport or fitness routine, especially if you’ve been injured before, have not exercised in three months, or have a medical condition.
Increase your activity level step by step slowly by no more than 10 percent a week. For example, if you start with 15-minute walks on your first week, add maximum 10 percents at a time, about 16,5-minute walks in the second week. It is recommended to make a various exercise each week to work out whole of your body.
Make sure you strengthen the relevant muscle groups before you take your exercise sport-spesific, such as golf, tennis, volleyball, etc. Every sports are require repetitive movements that can cause injury to your muscle. For example, volleyball that sure related to arms and leg problems need to be strengthen beforehand.
Take some training before your sport so you will have a proper technique. It would be very great way to prevent sport injuries such as tendonities and stress fracture.
Stretching after and before sports. Warm up for 10 to 15 minutes to increase blood flow to the muscles and help your flexibility, and cool down in the same duration to reduce the muscles' temperature.
Make sure all protective gear fit well to your sport and is in good condition. Helmets are necessary for biking, skiing, snowboarding, football, baseball. Shoes are good for marathons, basketball, soccer.
Try to exercise a little bit each day rather than cramming all of your activities into the weekend. For example, some people always get busy on work from Monday until Friday, people then overdo their sport activities in the weekend, that is can make people in a high-risk of injury.
You must be know the limit of your body strength. So, DO NOT force yourself to play sports when you feel tired, or even you've got injured. I'm sure that you must be not disposed to make your body getting worse. So, take a rest.
[Resource: www.rd.com]
