Exercise
- Injury Prevention
Warming up before
exercise is the best way to reduce the risk of injury. Cold joints,
tendons and muscles are more likely to get strained or sprained by
sudden movement or exertion. In normal conditions, a five to 10 minute
warm up is all you'll need - add a few extra minutes in colder weather.
Concentrate on warming up the specific muscle groups you will be using
in your exercise and include stretches. Cooling down after exercise
is also an important injury prevention strategy. Your physiotherapist
can help you devise warm up and cool down routines appropriate to
your sport.
The health
benefits of warming up
Some of the many health benefits of warming up before exercise or
sport include:
- Raises the
heart rate so that the body is prepared for physical exertion
- Speeds up nerve
impulses so that reflexes are enhanced
- Reduces muscle
tension
- Sends oxygenated
blood to the muscle groups
- Reduces the
risk of injury, particularly to connective tissue like tendons
- Increases flexibility
and joint mobility.
Warm ups for
specific sports
A thorough warm up routine should not only raise the heart rate, but
also warm the particular muscle groups that will be used during your
sport. Some examples include:
- Cycling - begin
by cycling at a slow, leisurely pace and gradually increase the
speed.
- Running - begin
by walking at a brisk pace. As your heart rate and breathing increase,
pick up the speed.
- Swimming -
perform arm circles. When you get in the pool, start by performing
slow and easy laps.
- Tennis - hold
the tennis racquet and gently perform your strokes.
Stretching
suggestions
Stretching should be part of both your warm up and cool down routines.
Suggestions include:
- Stretch your
muscles after your warm up exercises.
- Only stretch
a muscle to the point of mild discomfort. If it hurts, you're pushing
too hard - ease off.
- Don't bounce.
Instead, hold the stretch for around 10 to 30 seconds.
- Stretch opposing
muscle groups one after the other. For example, stretch your quadriceps
(muscles on the front of the thigh) then stretch the hamstrings
(muscles on the back of the thigh).
- Remember to
keep breathing normally as you stretch.
The health
benefits of cooling down
Some of the many health benefits of cooling down after exercise or
sport include:
- Helps to gently
return heart rate, breathing and blood pressure to normal
- Improves flexibility
- Reduces the
risk of injury
- Removes waste
products from muscle tissue (such as lactic acid) and helps to reduce
the risk of soreness.
Cool down suggestions
It is important to cool down after exercise to further reduce the
risk of injury. Suggestions include:
- Your cool down
should last several minutes.
- Taper off your
activity. For example, if you have been running, cool down by slowing
down to a jog then a brisk walk for a few minutes.
- Finish your
cool down routine with 10 minutes or so of gentle stretches.
Other injury
prevention suggestions
Taking sufficient time to warm up and cool down significantly reduces
the risk of injury during sport. Other suggestions include:
- Don't exercise
or perform beyond your physical capabilities.
- Take into consideration
that equipment may need to be adapted to your needs - for example,
bike pedals, gym equipment and skiing equipment. Always wear protective
equipment particular to your sport - for example, helmets, elbow
and knee guards, and mouth guards.
- Avoid heavy
exertion in extreme heat as it can lead to heat exhaustion or heat
stroke.
- Use tape or
bandages to brace vulnerable joints and prevent them from slipping
beyond their comfortable range of motion.
- Consider having
a massage after your cool down to promote muscle flexibility.
- Ensure you
have enough rest and recovery days.
Things to remember
- Cold joints,
tendons and muscles are more likely to get strained or sprained
by sudden movement or exertion.
- Warming up
before exercise is the best way to reduce the risk of injury.
- Concentrate
on warming up the specific muscle groups you will be using in your
exercise and include stretches.
- It is important
to cool down after exercise to further reduce the risk of injury.
