Avoiding injury is one of the prime ways to ensure continual high performance at your chosen sport. There are a variety of ways to do this.
Firstly, get a physical examination before starting any exercise program.
Warm-up before you exercise and cool-down gradually when you are finished.
Always include exercises that support the four legs of a stable chair:
Do not be late to an exercise class. If you are late, you miss out on the warm up and thereby increase your risk of injuries.
Breathe and focus your mind. Avoid distractions.
Exercise and training generates heat and sweating. This can cause fluid loss. Replacing this fluid is essential to avoid becoming dehydrated, experiencing muscle cramps, nausea, headaches, dizziness, weakness, and exhaustion.
Over-training will result in reduced performance, fatigue, decreased enthusiasm and an increased risk of injuries.
Build up gradually by increasing frequency, intensity and duration over time.
Wear appropriate protection – mouth guards, etc.
If you do get hurt, get an examination by a qualified doctor as soon as possible.
The first 24 hours after injury and examination, use the R.I.C.E method...
Rest: Rest, however, move only within your limit of pain.
Ice: Apply ice for 15 minutes every two hours to control pain and bleeding.
Compression: Use a wrap, bandage or brace to reduce swelling.
Elevation: Raise your injured area higher than your heart to help lessen swelling and bleeding.
Treatments including chiropractic, physiotherapy and massage are essential to a rehabilitation program.
These treatments will progressively help rebuild the strength and flexibility needed to return to your sport. This is vital to reduce risk of additional injury to the weakened area.
The goal is to restore movement, improve fluid flow, balance nerve messages and improve coordination.
Avoiding injuries will help you enjoy your sport to its fullest!