Facing the game on your terms is more than possible with a few handy pointers. Below you'll find Injury Prevention Tips to keep you on the go, Exercise Basics to start you on the
right track, and Stretching Exercises, all to help minimize injury and keep you moving.
Injury Prevention Tips
Dress for Success
Wear the appropriate protective gear and properly fitted clothing.
Warm Up
Before exercising, always warm up your muscles for at least 10 to 15 minutes with gentle exercise and
stretching routines. This will increase your heart rate and increase the blood flow to the muscle tissue,
making your muscles less susceptible to injury.
Stay Hydrated
Your body needs fuel to allow you to compete at your full potential. This includes drinking fluids before, during and after exercising to avoid dehydration.
Cool Down
After you have completed exercising, do not just stop the activity, but continue to do some type of gentle exercise or stretching for about 10 minutes.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. Try these tips for incorporating exercise into your life:
Do it in Short Bouts
Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight.
Mix It Up
Walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.
Set Your Schedule
Set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.
A Gym Isn't Required
A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.
The following guide illustrates some, but not all of the stretching exercises that can minimize the risk of injury. These stretches should be incorporated into your warm-up and cool-down periods.
When stretching, you should feel slight, but comfortable, tension. As you hold the stretch for approximately 10-30 seconds, you should feel the tension gradually diminish. If the tension does not decrease, reduce the pressure you are placing on your muscles, until you are comfortable.
Dos and Don'ts
Do not "bounce" while stretching. Keep constant tension on the muscle groups. Do not hold your breath while stretching. Breathe deeply and slowly. Stretching should not be painful. Stretch within your own limitations.
Upper Body
Arm Stretch
Standing with your arms extended upward (your palms facing outward and your fingers interlaced) slowly push your arms up and out. Hold for 20 seconds and repeat.
Side Stretch
Standing with your arms over your head, place the elbow of your left arm in your right hand and slowly bend to your right side. Hold for 20 seconds and then alternate by placing the elbow of your right arm in your left hand and stretch your other side.
Lower Body
Hamstring Stretch
Sitting with one leg extended straight in front of you and the other tucked along the extended leg, slowly lean forward and hold. You may not be able to touch your toes, but lean as far as you can while remaining comfortable. Repeat with the opposite leg.
Groin Stretch
Sitting with the soles of your feet placed together, slowly lean forward and hold for 25 to 30 seconds. Repeat.
Calf Stretch
Leaning against a wall or some other solid support, place one leg in front of your other straightened leg, keeping your toe pointed straight forward. Be sure to keep the heel of your straightened leg flat and hold. Repeat using your opposite leg.
Leg Stretch
Placing one leg in front of you and leaning forward until your knee is directly over your ankle, slowly lean forward and hold. Repeat using your opposite leg.
This information is not intended to be a substitute for
professional medical advice, diagnosis or treatment. Always seek the advice of
a doctor with any questions regarding a medical condition. Do not disregard
professional advice or delay in seeking it because of something you
read here.
