If improving sporting performance is the goal, then there is no better way to do that than by staying injury free. To follow are a number of tips that will help prevent sports injury. When properly implemented and routinely followed, they have the potential to reduce the incidence of sports injury .
Sports massage for injury prevention.
Benefits of massage
- Faster recovery
- Pain reduction
- Improved posture
- Improved circulation
- Injury prevention
- Greater flexibility and range of motion
- Improved performance
- Reduction of stress
- Greater energy
- Have more confidence
- Functional muscle balance
- Improved self-awareness
Warm-up activities are a crucial part of any exercise or sports training. The importance of a structured warm-up routine should not be underestimated when it comes to the prevention of sports injury.
Warming-up prior to any physical activity has a number of benefits, but its main purpose is to prepare body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body’s core temperature while increasing the body’s muscle temperature. Increasing muscle temperature will help to make the muscles loose and supple.
An effective warm-up also has the effect of increasing both heart rate and respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles, tendons and joints for more strenuous activity.
Many people dismiss the cool-down as a waste of time. In reality the cool-down is just as important as warm-up, and if you are trying to stay injury free it is vital.
Although the warm-up and cool-down are equally important, they are important for different reasons. While the main purpose of warming-up is to prepare the body and mind for strenuous activity, cooling-down plays a very different role.
The main aim of the cool-down is to promote recovery and return the body to a pre-exercise or pre-workout state. During a strenuous workout, the body goes through a number of stressful processes; muscle fibres, tendons and ligaments get damaged, and waste products build up. The cool-down, when performed properly, will assist the body in its repair process, and one area the cool-down will specifically help with is post-exercise muscle soreness. Another common term used for post-exercise muscle soreness is delayed-onset muscle soreness or DOMS.
Stretching and flexibility
How does stretching prevent sports injury?
Stretching is a simple and effective activity that helps to enhance athletic performance, decrease the likelihood of injury and minimize muscle soreness. But how specifically does stretching prevent sports injury?
Improved range of movement
By placing particular parts of the body in certain positions, we are able to increase the length of our muscles. As a result of this, a reduction in general muscle tension is achieved and our normal range of movement is increased.
Reduced Post-exercise muscle soreness
We have all experienced what happens when we go for a run or to the gym for the first time in a few months. The following day our muscles are tight, sore and stiff, and it is usually hard to even walk down a flight of stairs. The soreness that usually accompanies strenuous physical activity is often referred to as post-exercise muscle soreness. Stretching, as part of an effective cool-down, helps to alleviate this soreness by lengthening the individual muscle fibres, increasing blood circulation and removing waste products.
Regular stretching program will also help to improve posture, develop body awareness, improve coordination, promote circulation, increase energy and improve relaxation and stress relief.