What Should You Do Before And After Exercise To Prevent Injury?
Sports participation is the primary source of injury in many people. Wounds can have both short and long-term consequences. A physical injury can quickly sideline a player. However, this puts both the fun of active participation and the health advantages on hold. A physical injury that keeps a person out of the game over the long haul can likewise build the odds of putting on weight, losing wellness, and conceivably developing arthritis.
Common causes of exercise injuries:
- Exercising before the body warm-up
- Repeating a similar move again and again
- Not having an appropriate form for physical activity.
- Not taking rests.
- Pushing the body excessively hard or excessively fast
- Doing an activity that is excessively demanding for the degree of wellness.
- Not utilising the appropriate equipment.
Common Workout Injuries:
Individuals hurt themselves in a wide range of ways when they work out. Typical exercise injuries include:
- Muscle pull and strain
- Sprained ankle
- Shoulder injury
- Knee injuries
- Shin splints
- Tendinitis
- Wrist sprain or dislocation
Not all wounds are preventable, but following these guidelines, an individual can diminish muscle strains, tendonitis, and abuse wounds.
Warm-up and cool-down:
Each exercise should start with a warm-up and end with a cool-down period. A warm-up assists the body in preparing for work out. It expands the heart rate and releases the muscles and joints gradually. A few different ways to warm-up:
- Ride a bicycle
- Jump rope
- Jog for 5 to 10 minutes
Cool off after the work out is essential to normalise the heart rate. Strolling for 5 to 10 minutes after the work out is one approach.
Stretch:
When the muscles are warm, they become more flexible and fit to be stretched.
Static stretches or dynamic stretches will help set up the muscles, joints, and ligaments for work.
Progress Properly:
Start the exercise gradually. Please do not do it excessively or too quickly to avoid excessive muscle soreness and tightness.
Gradually increment the amount and intensity of the exercise.
Cross-train:
Try not to abuse one bunch of muscles. Rehashing similar muscle movements often can prompt overuse and repetitive injuries, for example, shin braces and tendinitis.
- On day one, run.
- On day two, lift weights.
- On day three, cycle or swim.
Listen To The Body:
Try not to overlook a throbbing in joints or muscles that do not improve within 24-48 hours.
Rest and Recover:
Rest is necessary for avoiding injury.
A Healthy Diet:
For a physical injury, an avoidance plan includes a proper eating regimen comprising balance nourishments with adequate macronutrients: protein, fat, and sugars.
Hydration is similarly significant, during and after the exercises utilising water and electrolytes.
Self-Massage and Foam Rolling:
Massage therapy and foam rolling are two different ways to lessen muscle soreness, improve recuperation, and enhance athletic performance. Foam rolling is an at-home treatment for improved adaptability and scope of movement. Moreover, it helps release tight fascial tissue that covers muscles and confines movement and blood flow.
Tips for success include the following:
- Don’t bounce when stretching.
- Take it slow. Go slowly to get all the benefits.
- Stay fit year-round. Keep in shape even during the sport’s off-season.
- Find the appropriate gear to wear. Protective equipment that fits properly and is well-maintained and designed specifically for the sport being played should help reduce injury.
- Respect an injury.
Conclusion:
It may not generally be conceivable to evade injury when playing sports, particularly in physical games. Athletes can help secure themselves by appropriately planning a game or practice session by warming muscles and afterward stretching.
References:
Biron, A., & Casiero, D. (2018, February 28). 7 Guidelines for Injury Prevention: Orthopedics & Sports Medicine. Retrieved December 21, 2020, from https://health.uconn.edu/orthopedics-sports-medicine/2018/02/28/7-guidelines-for-injury-prevention/
Gustafson, K. (2010, October 05). 8 Tips to Avoid Injuries While Exercising. Retrieved December 21, 2020, from https://www.active.com/fitness/articles/8-tips-to-avoid-injuries-while-exercising
Publishing, H. (n.d.). 10 tips to prevent injuries when you exercise. Retrieved December 21, 2020, from https://www.health.harvard.edu/pain/10-tips-to-prevent-injuries-when-you-exercise
Quinn, E. (n.d.). Preparation and Body Awareness Can Keep You Safe From Exercise Injuries. Retrieved December 21, 2020, from https://www.verywellfit.com/tips-for-injury-prevention-during-exercise-3120450
Relax The Back. (2020, March 6). Tips for Injury Prevention and Workout Aftercare. Retrieved December 21, 2020, from https://relaxtheback.com/blogs/news/tips-for-injury-prevention-and-workout-aftercare
Wheeler, T. (2020, June 07). Workout Injuries: Prevention and Treatment. Retrieved December 21, 2020, from https://www.webmd.com/fitness-exercise/guide/workout-injuries-prevention-and-treatment
Workouts to Help Prevent Sports Injuries. (n.d.). Retrieved December 21, 2020, from https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=160
* Contact Reach Physiotherapy for a list of references used for this blog content.
