To avoid injury to yourself by playing sports, you should strike a balance!
If sport has a host of benefits and virtues, keep in mind that any excess in physical activity is potentially harmful to your health. Excessive exercise, poor technique, or attempting to lose weighttoo quickly can impede your bone development and cause injury. In addition, the accumulation of metabolic waste in the muscles after exercise as well as the loss of mineral salts and water through sweat can trigger muscle cramps. Here are some tips to better prevent and reduce these risks.
To prevent injuries, warm up before physical activity. Warm-
ups help to avoid muscular injuries and prepare the body for stress caused by physical activity . To warm up is to increase the heart rate and to raise the temperature of the body and the muscles in order to relax and soften them. Warm-up exercises thus increase blood flow, and thus the supply of oxygen and nutrients to working muscles. Note that stretchingis particularly important in the morning to prevent injuries and injuries, while the muscles are less supple.
It is important to stretch after exercise to compensate for muscle tension and reduce the risk of muscle aches and pains . Rather than stopping abruptly, do a few stretches to keep your muscles supple and painless. However, even with proper warm-up and proper recovery, you may feel muscle stiffness for a day or more after the session.
- Calf cramp: Extend the leg in front of you and pull your toes towards you.
- Lower thigh cramp: Lay down and raise leg. Stretch it and massage the muscles of the back of the thigh.
- Foot cramp: Stand on tiptoe to stretch the muscles of the plant.
Avoid abrupt movement of the back
Those who impose heavy bending or twisting can put too much stress on the spine , especially if you are not in good physical condition or if you have osteoporosis.
Respect your limitations and never ignore pain when
exercising Increase the workload slowly and listen to your body. Pain is a warning sign: Never neglect it and stop immediately if it persists.
Drink plenty of water before, during and after sports to avoid dehydration
Drinking enough water is crucial to regulate body temperature during exercise and to avoid fatigue or cramps.
Equip yourself properly for your sport
Soft, shock absorbing soles absorb impacts and prevent joint injuries. If your activities lead you on rough terrain, choose cross-country shoes. Wear loose and comfortable clothing.