Playing sports is a lot of fun. Getting hurt is not. Here are some key points to remember so you can stay in the game.
- Warm up: Performed pre-exercise, this can include light cardiovascular activity (such as brisk walking) to raise your heart rate, and active warm up with stretches or activities similar to your sport.
· Cool down: Performed following exercise, this should include static stretching to muscles used during the sporting activity. Static stretching involves stretching while the body is at rest, by stretching to a point of tension and holding that stretch for a few seconds to a few minutes.
- Stretching: Concentrate on all muscle groups in the upper body, lower body, and core.
- Core Strengthening Program: General or tailored to your sport, including balance activities.
- Cardiovascular Exercise: 30-60 minutes per day
- Footwear: Select shoes appropriate to your sport that provide support and shock absorption.
- Avoid Overtraining: When competing, begin training far enough ahead of time to work up to your target. Progression into an exercise program too quickly can lead to injury.
Consult with a personal trainer, athletic trainer or physical therapist for exercise suggestions specific to your sport.
