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Training for Competitions and Preventing InjuriesJun 29 '01 Write an essay on this topic.The Bottom Line Knowing how to prevent injuries is imperative to staying fit and pain-free Are you training for a sports competition? A marathon? Or do you simply enjoy playing sports or being physically active? I recently decided to join my first marathon. I have always had the goal of entering marathons. Slowly I am getting closer to my goal. I am currently training, and I plan to join my first marathon in 9-12 months. An important aspect of being physically active whether it's for competition or fun, is learning to understand your body. Knowing when enough is enough and the difference between an occasional ache and what may be an injury is imperative. You should respect any pain as a signal that your body is trying to tell you something needs to change. You should NEVER IGNORE PAIN. What may be a small ache now could turn into a major injury later. The good thing is that most injuries that result from physical activities are preventable. These last few months I have been doing research on exercise and training and I would like to share what I know. Here are some common injuries: (Injuries related to sports usually fall into one of the two categories) - Acute or traumatic injuries These sudden, unexpected injuries occur during some type or physical activity. Such as a strain (an over-stretched muscle) and a sprain (an injury to the ligaments and soft tissues around a joint). - Chronic overuse injuries These cause pain that comes and goes, often has no specific onset, and may get worse over a period of time. Such as tennis elbow. Knowing how to prevent these injuries is important! Here are some tips on how you can stay fit and prevent being injured: . Start slowly Increase the intensity and duration of your physical activity gradually. . Be safe Always wear appropriate protective equipment. A helmet can reduce the risk of head injuries. Wrist and knee pads help protect your bones. . Avoid pushing yourself too hard Many people are mislead by the concept of "no pain, no gain". This concept is so UNTRUE. . Educate yourself Before doing any recreational sports that involve equipment, learn how to stop or fall correctly. Do your research! . Listen to your body If you're having trouble sleeping or you wake up tired, you may be exercising too hard, too much, or too late in the day. . Drink water Drink LOTS of water! Water regulates your body temperature and prevent dehydration. . Warm up Begin with 5 to 10 minutes of light, rhythmic movement, such as walking , to prepare joints before stretching. Hold stretch positions for 10 seconds without bouncing. End physical activities with long duration stretches for 20 to 30 seconds. Stretch to the comfortable point of resistance. Stretching should NOT be painful. . Cross-train Vary your activities to avoid over-using joints and muscles. Alternate your routine among walking/running, swimming, biking, and other recreational sports. Changing your activities also prevents you from getting bored with one routine. At the first sign of pain, cut back on your exercise and change your activity for a few days. Treat injuries with Rest, Ice, Compression, and Elevation (RICE), and give your body time to rest. With proper conditioning, equipment, and education, you can help protect yourself from injuries. A Side Note - Did you know? More than 200,000 children in the U.S. are rushed to the emergency room a year because of playground related injuries. Help prevent children from being injured on the playground by making sure there is proper supervision, and making sure the playground is age appropriate. Thanks for taking the time to read! Shyra2 :)  |
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