Sports Injuries
12 Tips for Prevention and Treatment
1. Warming Up
Always warm up for at least 5mins before exercise. Warming up will prepare the body for exercise by increasing your core temperature and heart rate.
A warm up could include running on the spot, star jumps or skipping. You can include stretching in your warm up, but make sure you do more stretching after your exercise as it is more appropriate for a warm-down
2. Hydration
Make sure you drink enough water before, during and after your workout to replenish lost fluids, lubricate the joints and muscles, and prevent dehydration.
3. Running on Empty
Eating about 2hrs prior to exercise is a good way to make sure you have enough fuel and focus to keep going. Exercise on an empty stomach could do your body damage.
4. Clothing
Wearing the correct clothing during exercise is important – this is especially true of footwear. Exercise can put a lot of strain on your feet – which are taking the weight of your whole body, so it’s important to make sure they have appropriate support. Make sure you choose the right shoes for your sport.
5. Knowledge
If participating in a new sport or activity, it is important to be properly informed of the rules and all the dangers it may hold. Being informed is the best way to prevent injury.
6. Rest
If muscles are sore and “achy” after an enduring exercise, allow your body to rest and recover before exercising again.
TREATMENT
1. Ice
Use an ice pack or a bag of frozen peas to reduce inflammation and pain. Do not put ice directly on to the skin. You can ice the area for 10mins once every 45mins.
2. Compression
Use compression as soon as possible to stop any blood and to reduce swelling. You can use bandages or a firm hand on the area.
3. Massage
Massage is a way of rehabilitating the muscles after injury. This will help with circulation, reducing bruising and swelling, and thereby reducing pain. If training in preparation for a sporting event for example marathon this rehabilitation could be crucial.
4. Rest
It is very important to rest after an injury to allow the body to rehabilitate and recover.
5. Elevation
Keep the injured limb elevated to help reduce swelling and stop blood flow. Make sure to keep the limb elevated above the heart.
6. Follow up Treatment
Should the injury cause any further musculoskeletal problems, for example a breakdown in posture or increased strain on certain joints due to limping, treatment with an osteopath would be advised for re-alignment of the pelvis or spine.
