WARM UP: Warming up is often overlooked but
should be part of your injury
routine. Could involve gentle jogging or skill drills
to raise heart rate and temperature.STRETCHING should include all
groups but can focus on particular muscles which are specific
to the sport: can you identify the muscle groups being stretched
in the picture?
COOL DOWN: This is also often overlooked but
it can help avoid injuries and boost
. The aim of the cool down is gradually lower heart rate,
circulate blood and oxygen, remove waste products such as lactic
acid, reduce the risk of muscle soreness. The cool down could
consist of a gentle jog followed by light stretching.RECOVERY : Not allowing your body to recover properly
from training will eventually result in injury. Your body needs
time to
itself stronger before the next training session. Rest
is an important part of your training.
NUTRITION AND HYDRATION: Proper nutrition is
important. A bad diet will prevent you from recovering from training
sessions making you more prone to injury. A balanced
will give you a balance of nutrients. Carbohydrate is important for refueling muscles, protein rebuilds muscles,
if you become
then less blood will flow through the muscles. The muscles
will be more prone to injury. Vitamins and minerals are
required for a number of reasons related to recovery. Fats are an important source of long term energy, and water is essential to keep the cells of the body in working order (amongst
other things). Fibre will keep your bowels working properly
and Proteins will help build tissue and aid recovery.
SPORTS MASSAGE: Getting a regular sports massage
can flush waste products out of the
, and release tight knots, lumps and bumps that if left
may cause strains and tears.
EQUIPMENT : Not having the proper equipment
for playing can cause injury. For example - football boots have
studs to stop
and a cricket helmet protects the skull. however, as you
can see in this photograph there is always a risk!
FITNESS : This includes general conditioning,
aerobic fitness and muscular strength. If you are in good condition
then you are less likely to get injuries.Much of what is discussed
above should be part of your sporting routine. Other measures
can include:
