Play It Again Sports Exercise Equipment latest 2023

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Top 5 Ways to Prevent Injuries

While some sports injuries are unavoidable and just plain bad luck, many can be avoided by adhering to the following guidelines:

Start slow

When starting a new sport or form of exercise, always make sure to start slowly and gradually increase the intensity, frequency and duration of the activity.

For example, it’s common for people to start running to start running as far as they can, as fast as they can, and increasing very quickly. This is a mistake and often leads to excessive injuries such as shin splints. Instead, training should start slowly with walking/jogging sessions and lots of recovery time. As a general rule, distance (or time) should not increase by more than 10% per week.

The same goes for all sports. Playing a full match of football, for example, without prior training or match experience, will predispose the individual to injury, as fatigue is a common contributor to injury.

Equipment

With any sport or exercise, it’s important to use the right equipment and use it the right way. For example, the use of shin guards in football and rugby is recommended to prevent shin cleat injuries. Helmets are recommended for batting in cricket and also in sports like American football.

It’s not just the protective gear that’s important. In tennis, using a racket that is too heavy or with a grip that is too small can lead to tennis elbow. Likewise, a hockey stick that is too short can lead to back pain.

Even the use of inappropriate footwear can lead to injury. Not only should shoes be suitable for the sport (i.e. running shoes for running, football boots for football), but they should also be suitable for the individual, in terms of size and of adjustment, but also of support. Some people may need more arch support than others, if they have a fallen arch or the foot is overpronated (rolls inward when walking/running). Not having the right support can lead to overuse injuries such as stress fractures and plantar fasciitis.

Rules

Following the rules is another good way to avoid injury. The rules are there not only to promote fair play, but also for player safety. For example, lifting the ball in normal play in hockey and football with the cleats up is against the rules of the sport to protect player safety.

Warm up

It is recommended that you perform a warm-up regardless of the type of sport or exercise you participate in. Starting with light cardiovascular work like jogging or jumping rope, followed by some stretching, and then sport-specific exercises helps prepare the body for the more vigorous demands of the sport itself. It ensures that the muscles are warm and flexible. Cold, tight muscles are more likely to tear. It also helps improve hand-eye coordination and reaction times. Again, these are important to avoid injury and improve performance!

Cooling and recovery

After a match, it is advisable to cool down. This will help remove waste products such as lactic acid that cause muscle pain and stiffness. Cooling down will slowly reduce the heart rate to prevent blood pooling in the limbs. Stretching after exercise will also help reduce stiffness and thus promote faster recovery. The faster you recover, the sooner you are ready to play again!

It’s also important to make sure you get adequate recovery and rest time. It is generally said that improvements in strength and speed etc. are actually realized when we rest and this is true. This is when muscles grow and repair themselves.

Training or replaying too soon before your body is fully repaired means muscles may not work properly and will tire easily. This can lead to injury. Tired hamstrings have been shown to be more likely to tear!

For more information on sports injuries, prevention and rehabilitation, visit www.sportsinjuryclinic.net

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