Injury prevention. If improving sporting performance is a goal it is very important to stay injury free. To achieve that there are some tips on how to prevent sports injuries. If they are correctly implemented and followed, they will reduce the risk of sports injury by up to fifty per cent.
Combining all the techniques you will achieve the best results. Prevention is better than cure.
Activities are a critical part of any sports or exercise training. When it comes to preventing sports injury the value of a routine shouldn’t be underestimated.
Injury Prevention. Warm-up.
Warm-up is an important part of any exercise. Warming up before any sports activity has a number of benefits. The main aim is to prepare the mind and body for more strenuous sports activity. You can achieve that by increasing the body core temperature while increasing the body muscle temperature. When Muscle temperature is increased it will help to make muscles supple and loose. It also raises the respiratory rate and heart rate. This increases blood circulation, which increases the delivery of nutrients and oxygen to the muscles. This helps to prepare joints, tendons and the muscles for more strenuous activity.
Injury Prevention. Cool-down.
Most of the people skip the cool-down. They think it is a waste of time. Actually cool-down is equally important as a warm-up, and it’s crucial if you try to stay injury-free. The warm-up and cool-down are both important for different reasons. The warm-up prepares the mind and the body for strenuous activity. The cool-down plays a very different role.
The cool-down goal is to promote recovery and return your body to a pre-exercise pre-workout state. During a strenuous exercise, the body goes through several stress processes. Ligaments, tendons and muscles get damaged and waste products build up. The proper cool-down will help the body in its repair process, and one area will help with post-exercise muscle soreness. Another term used for muscle soreness is DOMS.
Injury Prevention. Stretching and Flexibility.
How can stretching prevent a sports injury? How to stretch?
Stretching is an efficient and simple activity that helps minimize muscle soreness, decrease injury and helps to boost athletic performance. But how specifically does stretching prevent a sports injury?
Fatigue is a main problem for everybody. It decreases mental and physical performance. Stretching increases flexibility and can prevent fatigue. If the opposing muscles are more flexible, the working muscles don’t need to exert too much force against the opposing ones. Each movement takes less effort.
Improve range of movement
We can increase the length of our muscles by placing particular parts of our body in certain positions. We will achieve a decrease in muscle tension and our range of motion will increase. The main benefit of a better range of movement is increased comfort and we can move freely.
Reduce Post-exercise muscle soreness
We all have experienced what happens when we go for a run or to the gym for the first time in a long time. Next few days our muscles are sore, tight and stiff. The soreness that accompanies strenuous sports activity is known as post-exercise muscle soreness. It is the result of micro-tears, blood pooling and accumulated waste products such as lactic acid. Stretching helps to alleviate this soreness by lengthening the individual muscle fibres. It removes water products and increases blood circulation.
Sports massage can aid the prevention of harm in addition to speeding up recovery time by helping with mobilisation, the stretching of muscles to their whole length and possible, and stimulating your lymphatic system. Everyone can benefit from this treatment, you do not have to be an athlete!
Most athletes now include sports massage in their way of life, if you’re playing or training sports frequently, or are only an active person, why not include massage? I can combine massage and sports massage to give you the best combination of treatments to improve your performance.
Lucas also provides a broad assortment of advice for stretching, diet, and many other aspects regarding training and decent posture.
- Quicker recovery
- Pain reduction
- Improved posture
- Improved circulation
- Injury prevention
- Greater flexibility and range of movement
- Improved performance
- Reduction of anxiety
- Greater energy
- Have more confidence
- Enhances muscle balance
- Improved self-awareness