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Whose Be Preventing Sporting Injuries

       Sports are obviously a great way to keep in shape for most people, and a great start on the road  to a healthy lifestyle. Here are some tips for getting the most out of  your fitness programme and preventing, injury.

Avoiding dehydration Whatever sport you play, it is essential to maintain your fluid levels to avoid dehydration. Don’t rely on your thirst as an indicator of fluid depletion,try to drink consistently before and during your sporting activity. Continuing to drink after you have finished will ensure that weight lost through fluid depletion is replaced.Remember that alcohol and any drinks containing cafeine can 1ead to increased dehydration.

Try to be acclimatised to the area and conditions where you participate in physical activities-this  helps to ensure your body is equipped to handle the conditions.

If you are outdoors, always remember  to bring adequate sun protection,and try to avoid scheduling activities between 10 am and 2 pm,the hottest part of the day.

Warming up, cooling down You can help to reduce the risk of a serious sporting injury by warming up prior to  exercise and taking time to cool down after your activity. Stretching prior to exercise, but after warming Up, helps to promote blood flow to your muscles, increasing flexibility and 

exercise

 

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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