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reducing
the chance of getting a new injury'or aggravating an old one.
A
gentle cool down period means you will experience less muscle
stiffness and soreness. It also
helps to remove
waste products from muscles you have used during your activity,
replacing them with nutrients and oxygen. Try not to overdo it when
beginning a new activity, build
on your fitness levels and
set goals. Knowing your limits means you have less chance of
sustaining a sporting injury.
The
right equipment
No matter what
sport you play,the correct footwear is essential to absorb the impact of
movement as well as provide adequate support for your ankles and
feet.To help avoid injury ,
protective equipment
such as knee and elbow pads, helmets,
mouthguards, gloves
or shin pads may
be helpful in many
contact sports or sports where there is a risk
of crashing.
Treating
an injury While broken bones
and se
vere sporting injuries,such as concussions, should
be treated by a
medical professional immediately, less serious sprains and strains can
initially be helped by
the RICE
method.
Using
the RICE method immediately can help to stop swelling.
Rest-no
exercise or stretching or quick movements.
Ice—should
be applied for at least 20 minutes as soon as possible after the injury,
then every four hours while you are awake, for the next 48 hours.
Be careful to
protect your skin with oil, a paper towel or a tea towel.
Compress-use
a firm crepe or elastic pressure bandage on the affected- joint or limb.
Elevate-keep
the injured arm or leg
up.
Food
and sport Allow between one and four hours
for your food to digest before you participate in
any sporting activity, longer
if your sport involves running.
The ideal meal prior to sport is low in fat and high in
carbohydrates-carbohydrates increase your store of glycogen, which fuels
the muscles, while
a low-fat meal helps you avoid, a bloated feeling that may affect your
performance.
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