Whether you are a weekend warrior or a more competitive athlete a Sports Injury is the last thing that you want to happen. During a training regiment, the number one reason why people drop out is an injury. In this post, we will go over some preventative measure to help prevent these problems from occurring in addition to some possible solutions if they do happen.
Our first line of defense when dealing with a sports injury is something that we all know is important, stretching. With the numerous muscles in our bodies that all function and interact differently, it would be impossible to lay out a stretching routine that would fit the needs of everyone. However, there are some basic principles that we can extend across the board to help us get the most of our stretching.
1) Always stretch the area you will be working both before AND after your workout.
2) When stretching before the workout, use a more active stretch. This is a stretch where you are putting your muscles through an active range of motion. Some examples of this would be leg swings, butt kickers, knee raises, shoulder circles, etc.
3) After a workout, always make sure you have a cooldown period before you go into stretches.
4) After the cool down, do 3-10 minutes of passive stretching. This is the “traditional” stretch that we think of, with this stretching hold each stretch for a minimum of 30 seconds to upwards of 1 minute.
The second important detail is what to do if you do suffer from a minor injury. I would definitely recommend seeing our previous posts about heating and ice, and their importance in dealing with an injury. If however heat and ice are not sufficient for your injury we always offer a free consultation in our office. With this Dr. Sam can talk to you about some of the things to do to be preventive as well as to get you feeling better. Dr. Sam has taken the full course of SFMA (selective functional movement assessment) and with this is highly skilled in picking out faulty movements in athletes, this is important for preventing future injuries as well as getting you to the top of your game.