As all sports persons can attest, injury (or the risk thereof), and fear are the biggest concerns that may severely hinder performance and progression within sport. All sport carries an innate risk of injury, but it is very important for the sports enthusiast to bear the following in mind to limit the risk of injury moving into the new season…
It is essential to know where you are, to get where you want…
Do not overdo it from the get-go.
It is essential to know your current fitness level (which can be assessed by a physiotherapist), in order to plan and execute an appropriately graded training regimen moving into the season. The amount of training can play a key role in determining your injury risk. Fatigued muscles do a poor job of protecting their associated connective tissues, increasing the risk of damage to bone, cartilage, tendons and ligaments. In essence, when starting a new training programme, the loads of enthusiasm could lead to doing too much, too soon, increasing the risk of injury.
Warm Up Before Exercise
Many people are injured in the first few minutes in the gym, on the field or road etc, because they start too hard, without a proper warm-up. Always take 10-20 minutes to warm up gradually before going hard, especially before interval training or any high intensity form of training. A simple warm up can consist of brisk walking, jogging or simply doing your sport at a very slow pace to start.
Correct Diet for Exercise
Eating correctly is essential for energy to workout, a meal about 2 hours before exercise helps you get the most out of training sessions. Eating appropriately after exercise allows for tissue nutrition and optimal recovery for the next workout.
Drink enough water to stay well hydrated
Just a bit of dehydration will decrease your exercise performance which could then also lead to injury. Drink water according to the length and intensity of your exercise sessions. It’s recommended that you drink about 500-750ml water within two hours of exercise, and then drink a cup every fifteen minutes during exercise. If you exercise more than 90 minutes, you will need to add some simple carbohydrates (food or sports drinks) to replenish glycogen (stored glucose energy) stores.
Don’t Exercise with Pain
Exercise shouldn’t cause pain, stop exercising as soon as you experience acute or sharp pains. Pain is usually the body’s way of alerting us of some problem within the body. Pushing through this initial sharp pain may be a fast way to develop a severe or chronic injury. If you don’t feel well, it is a sign that you need some time off until your body heals.
With the repetitive pounding the body and its various systems take with training it is essential to allow time for rest. Rest is an essential component of the repair and regenerative process that leads to healing, growth and strengthening of new and previously damaged tissues.
Mix it up
Another way to prevent injuries is by cross training. Doing the same routine continuously lends the risk for overuse injuries, not to mention boredom and loss of focus. Training various muscle groupings also limits the risk of biomechanical injuries often caused by muscle imbalances. Cross train with other sports, yoga/stretching or resistance training as you can get a full body workout without over-stressing specific muscle groups.
Wear the Right Safety Gear for your Sport
It goes without saying that protective gear such as Helmets, protective pads, mouth guards, sun-glasses, and other specified gear designed to protect against common sports injuries are essential. Athletes should take advantage of this simple way to prevent the most common injuries. Never play without your recommended safety gear.
BY:
General Health/Fitness