New Holistic

Archive for the ‘Injury Prevention Tips’ Category

• Develop a proper routine of pre-season exercise. Start slowly at around 4-6 weeks before the start of the season and build up to playing fitness.

• Warm up sufficiently to help prevent rupturing or tearing muscles.

• After exercising don’t just stop, keep muscles moving at a lesser rate for five minutes then stretch gently.

• Avoid jogging on pavements – keep on the grass.

• Use the right equipment and clothing. For all contact and speed sports protective clothing is a must.

• The right footwear is particularly important; avoid training shoes with the “killer tab”. This sticks up at the top of the heel, and is the commonest cause of injury to the Achilles tendon. The top of the heel should be cut away, unless full ankle support is given.

• All sports shoes enhance the foot’s natural shock absorbency, so make sure they have good cushioning.

• Pick the right shoe for the sport – don’t play squash in trainers and don’t jog in a tennis shoe.

Remember the word R.I.C.E:

Rest the injured part.
Ice to take the heat out of the injury (many people use a pack of frozen peas wrapped in a cloth).
Compress the injury to stop bleeding and/or reduce swelling (i.e. bandage).
Elevate the injured part to reduce the flow of blood which also reduces swelling.

Exercise is good for the body, the heart and lungs both benefit from increased use, joints become more flexible and your muscles are kept supple, resulting in greater fitness. However, participating in sport does mean that extra stress is placed upon the body.

By using the body’s own healing mechanisms, specialists can not only effectively treat an injury, but also help prevent the occurrence of future injuries by strengthening particularly vulnerable parts of the body.

The above information is provided only as a guidance, and is not meant to be used as a substitute for medical advice.  If you have any of the above conditions you should consult your G.P. or the appropriate medical practitioner.  All treatments provided by New Holistic are complementary and should not be sought as replacement for proper medical treatment.