Train’s physical measures to improve health and maintain stability. However, during the operation, you may encounter sports injuries.
Everyone recognizes sports as well as physical exercise brings many benefits in terms of health and fitness for participants. Hard sports fitness is a perfect start on the road to a healthy lifestyle. However, in rare cases, you may encounter sports injuries.
These activities can lead to sports injuries
according to results from a study in Australia, sports injuries are common in sports that bring teamwork and requires athletes with high intensity. Such as:
Besides, a number of individual activities are also high risk causing this problem, including:
- Cycling long distance
Experts also warn that young children subject easy to see most sports injuries. Therefore, you should be equipped with some precautions reasonable injury to children from the outset.
Through this article, Hello Bacsi will suggest some recipes to help you prevent sports injury that can still comfortably enjoy their favorite activities.
1. Avoid dehydration and increased body temperature
Whether you play any sport do, do not let your body lose more water. If dehydration occurs, you will not be able to adjust the body temperature normal. This means that the body temperature had increased risk.
On the other hand, water loss will also affect negatively on your performance. At this time, the amount of blood in the body is reduced, causing hypoxia in the muscles, which in sports injuries can easily occur.
You may be interested: 6 signs you are dehydrated: Please add water immediately!
To solve this problem, you can:
Drink plenty of water
Let’s start with the water regularly. You can assess the density of water in people by testing urine. If your body is not enough water is necessary, the urine will be opaque and characteristics.
Drink water before exercise. Additionally, you can also access the water body at any time during operation. Finally, do not forget to drink water after completion of exercise or game, to ensure sufficient additional amount of liquid lost by level athletes sweat while offline.
On the other hand, you should be aware that any drinks not good for the body as well. Dishes that contain caffeine are at risk for dehydration becomes more severe. In addition, according to experts, drinking too much water during strong movement capable of leading to electrolyte disorders problems, especially when the activity you are engaged lasted more than two hours.
For activities that require endurance, every hour you should drink about 600ml of water containing sugar and electrolytes.
Adapted to the circumstances
Trying to adapt to the climate and the environment, where you participate in physical activity, will support limited sports injuries occur. This may explain that this time, the body is ready to cope with the natural disadvantage.
For example, initially, your body is hard to resist the heat of summer. However, you can fix by attempting to complete physical training during this period. After a few weeks, the body will gradually adapt to exercising in hot weather conditions, help you have the ability to cope with the heat of summer. One of the reactions of the body to adapt to circumstances is more than excessive sweating. Therefore, you need to ensure sufficient additional water for the body to avoid dehydration.
Use adequate sunscreen
Ultraviolet radiation in sunlight is one of many risk factors lead to skin cancer. Therefore, for outdoor activities, you should apply sunscreen before participating fully. At the same time, stay out in the period from 10 am to 2 pm, when hot and UV rays of the day.
Wear appropriate clothing
Another measure to prevent dehydration or hyperthermia is choosing the right clothes. In fact, you can dress as you like when you play sports, as long it’s lightweight and create favorable conditions to sweat volatile.
Conversely, wearing too many clothes will make the body heavy, accidental simultaneous increase in body temperature up. In addition, the amount of thick clothes so would cause the body loses some of the water is not necessary.
2. Warm up and cool down your body properly
Run to warm the body before exercise or participate in any sport is basic measures to help minimize the risk of serious sports injuries. This is similar to the body to cool down after exercise with high intensity.
Heated body (boot)
Heating process includes a number of gentle movements, such as cycling or jogging a few rounds, to warm the muscles gradually. Boot time usually lasts 5-15 minutes, depending on the intensity of movement you are about to perform. If you pour a bit of sweat showed you launch effective.
Perform stretching movements during warm body to help promote blood flow to the muscles. From there, the flexibility of the muscles will increase, and the ability injuries or old injuries (if any) recurrence is minimized. However, note should not perform this action from the outset. Also, start all muscle groups that you will use in future activities.
Lower body temperature
Applying the method of cooling the body properly will help you feel less pain and muscle tension, after recently undergoing intense activities. Cooling process also eliminates the “product” when discharged from active muscle and replaced with nutrients and oxygen. Cooling time usually lasts only a few minutes with all low-intensity exercise, such as walking and stretching some muscle movements.
3. Gradually increase the intensity of activities
Do not try too hard to start a new exercise. You should build up the intensity level and set goals. Limited understanding of itself mean that limited sports injuries due to lack of fitness. Try to operate too much, while the body does not respond well, could backfire for the health of the practice.
According to many experts, rules of physical training efficiency is increased by one of the three factors below after each week:
Frequency of exercise
other hand, if you’re in any case after here, please consult your doctor before participating in any activity that requires high-intensity movement:
there are all kinds of chronic diseases
Family history of heart disease
in age from 40 upwards
4. use equipment and instruments suitable
Except for swimming, whether you participate in any particular sport, the selection of dedicated shoe is exactly what needed to be able to operate properly. Also, sports shoes also help protect the ankle and foot. Choose shoes that fit is particularly important problem for those who play sports injury prone knee or ankle injury, including football and basketball.
You can buy shoes style suitable to his feet based on advice from a sports doctor, specialist physiotherapy or some shops selling professional sports shoes.
Besides, the protection instruments also relatively useful for the prevention of sports injuries if you play contact sports and collide with the participant or the ground. Some tools protect you while campaigning as:
- Knee pads and elbow
- Cover mouth
- lining shin
- Treatment injury
These serious injuries such as fractures, concussion should get medical treatment immediately. Meanwhile, an ankle sprain or a muscle relaxant less dangerous, can be immediate first aid by means of RICED. According to experts, applying the method RICED immediately can help limit problems swelling, pain and loss of function.
Does this process comprising the steps of:
You need to stop all operations are performed, including stretching movements.
Ice cold (ice)
Apply ice to the injured area as soon as possible. Implementation period should last at least 20 minutes. Then, in two days to come, you should perform this step every 4 hours / time.
You should leave the ice in a plastic bag or towel, to avoid direct skin contact with ice cold burns caused condition.
Use bandages with elastic to fixed joint or limb injuries, avoid making the situation worse.
in aid, you need to lift the injured arm or leg higher.
Diagnostic results can indicate the location, quantity and extent of the injury. Since then, the medical professionals treated early with appropriate measures and effective.