By Dr. John A. Papa, DC, FCCPOR(C)
Physical activity is an important part of a healthy
lifestyle. Being active can help you maintain
a healthy weight, reduce blood pressure, build strong bones, relieve stress,
and maintain flexibility and good posture.
Included below are some tips to help you protect your body and prevent
injury so that you can get the most from your favourite activity this summer
season.
1. Warm-up and cool-down both before and after your game. Include gentle stretching and range of
motion exercises, as well as a brisk walk or gentle jog to loosen the muscles
and joints.
2. Improve your performance by including flexibility and strengthening exercises as
part of your training and practice routine. Muscles act as important shock absorbers and
help prevent strains and sprains of vulnerable regions such as the back and
neck, along with the shoulder, elbow, wrist, hip, knee, and ankle joints.
3.
Nourish your body by staying
hydrated. Drink
plenty of fluids before, during and after physical activity - even in colder
weather. Remember that once you are
thirsty, you are already starting to dehydrate.
Dehydration affects your energy level and your physical functioning.
4. Prepare for the elements. Avoid sunburn which is a result of
overexposure to the sun’s UV radiation and can contribute to certain skin
cancers, and a premature aging and wrinkling of the skin. To protect from
sun exposure, apply sunscreen and wear a wide-brim hat and light-colored
clothing that covers your exposed skin.
Your eyes should also be protected with UV blocking sunglasses. Outdoor activities and sports should be
limited to the early morning or late afternoon when UV rays are not as
strong. Be cautious on cloudy days, as
your skin is still susceptible to burn under these conditions.
5. Learn the proper technique. Learn
the right technique for your sport from the beginning. Using
the wrong sport-specific technique can create incorrect muscle memory and can make it
difficult to
break bad habits. Poor technique can
also cause injury to
your joints and muscles.
6.
Use the right equipment. Make
sure your equipment is the right fit, height and capacity for you to
avoid a sport-related injury. Recreational
athletes should have their equipment professionally fitted and checked
before starting out.
7.
Avoid over-training. Too
much. Too fast. Too soon. Over-training is one of the most common
causes of recreational athletic injuries. Take your time and work up to it slowly
before pushing yourself too hard. Remember – rest is as important as
training. Take a training break
and give your body a chance to recover.
In the event that you suffer a muscle
or joint injury that does not subside, you should contact a licensed health
professional. For more information,
visit www.nhwc.ca. The author credits the Canadian Chiropractic
Association (CCA) in the preparation of this educational information for use by
its members and the public.
This article is a basic summary for
educational purposes only. It is not
intended, and should not be considered, as a replacement for consultation,
diagnosis or treatment by a duly licensed health practitioner.
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