Whether you're engaged in a solo exercise activity like cross-country running or getting involved in your favourite team sport, preventing common injuries is imperative to your health and wellbeing.
As we get older and our bodies become less resilient to impacts, navigating soreness and niggling pain becomes commonplace. But the following tips will help you increase your fitness and limit long-term risks.
Follow a Fitness Plan
Launching into rigorous activity without the proper preparation is an easy way to rule yourself out through injury for days or weeks. Even if you've been relatively inactive for a long time, simply carving out 30 minutes per day to go for a brisk walk can do wonders for your cardiovascular fitness. Meanwhile, some light strength training and stretching throughout the week will reduce your chances of injury while significantly enhancing your performance.
Warm Up and Cool Down
Proper warm ups and cooldowns help reduce your risk of injury. Before getting onto the tennis court or football field, spend five to ten minutes going for a light jog. Once you're sweating just a little, stretch out the major muscle groups and do dynamic exercises, like star jumps, lunges and squats. The cooldown is similar - go for a light five-minute walk or jogging after the match before stretching your muscles. This process readies your cardiovascular system and lessens muscle soreness.
Stay Hydrated
Proper hydration is crucial for preventing sports injuries alongside the effects of heat exhaustion and heatstroke. However, it's important to realise that this process starts hours or even days before your activity. Around two to three hours before your event, ?drink around 500ml of water to reach a good hydration level. Then, ?sip on a water bottle during the activity to keep up your performance, regulate your temperature and replenish fluids lost from perspiration.
Listen to Your Body
It might sound simple, but many people don't listen to their bodies enough during exercise. Instead, they might decide to push through cramps or soreness that could signal a far bigger problem. Rather than taking an unnecessary risk regarding your health, always consider how you feel at the time to ensure you don't wind up with a major injury. Although fatigue is perfectly normal, when something doesn't feel right, your best option is to stop.
Treat Your Sports Injuries Today
Are you experiencing a painful sporting injury? Get in touch with Christopher's Remedial Massage to book a session at our clinics in Ramsgate Beach, Enfield and Brighton-Le-Sand. Call us on 0417 451 081 or visit our contact page to complete the online enquiry form.