Sports Injury Prevention Tips
If you prefer team sports like football, basketball or rugby, or individual sports such as tennis , swimming, racquetball , which is crucial to the health and happiness of preventive measures ( swings, shopping, etc. ) damage . While some lesions may be completely unavoidable, can reduce the risk of many (both mild and severe ) sports injuries, by following the tips below. It is important to see the problem from several angles , as we have to deal with one aspect and ignoring everything else will result in an image not so strong athlete healthy.
Get good nutrition :
You can have perfect biomechanics, optimal alignment of the skeleton, and the most powerful muscles in the world, but if you do not take the right fuel , leaving you prone to fatigue your body (which is one of the most common causes of soft tissue injury ) . Read " The Paleo Diet for Athletes " by Loren Cordain Dr. and use their intuition to decide whether adopting certain nutritional recommendations of the Paleo diet might work for your body to help prevent sports injuries. See also " Why We Get Fat : And what " By Gary Taubes to gain an understanding of how carbohydrates, fats and proteins fuel your system. Make sure you eat plenty of fresh vegetables and fruits. Tomatoes and fresh peas and raw farmers market , eggplant and peppers on the grill on weekends , kale mixed with a fruit smoothie for a quick snack tomorrow. However you prepare, generous fiber and antioxidants, will be very useful . Enjoy a good amount of wild fish , eggs and lean meats responsibly sourced grass-fed . Make sure you are getting enough healthy fats for the heart . Was shown that monounsaturated fatty acids and a good ratio of omega - 6 and omega-3 polyunsaturated have a protective effect against heart disease, and both are necessary for the proper functioning of the cell. This may seem a drizzle of olive oil and some sliced avocado on these delicious salads I make love with a moderate a variety of nuts and seeds quantity, and meals containing fatty fish. Healthy fish to eat can be easily remembered by the acronym " SMASH " . This is salmon , mackerel , anchovies , sardines and herring.
Cross train :
This concept is a bit more comprehensive than simply training a runner to add a workout tour - pool per week , or a football player flags do regular resistance exercises kettlebell . Rather , using our body in different ways as often as we can, to create a situation in which our whole is greater than the sum of our parts. The integration of a yoga practice in the life of a person can provide a great benefit for any athlete . On the physical level , yoga can increase flexibility , strength, posture and circulation. Mentally, yoga can reduce stress , anxiety , fatigue and anger, as evidenced by a 2011 study in the Journal of biopsychosocial medicine.1 Spiritually , yoga encourages practitioners to be dynamic forces of positive change, both within ourselves and our community . While these are essential ingredients for a balanced life ( cross-training ) . Yoga is not the cup of tea of everyone , if you prefer a walk with tasty ripe on the vine in Tilden Park for the mint flavor , both energizing and relaxing which is " dog down " go for it! Vary your domain to stimulate the proprioceptive sensors in the joints and tissues of the feet. These sensors send messages to the brain to tell him where to find his feet in space. Our brains develop in the novel sensory information . When the brain receives the optimal input, you can send the best results . This means that proprioceptive stimulation allows your body to learn the movement patterns and very specific , which helps to prevent injuries. Choose to do what you like , choose something new to try , or return to an old favorite activity. Our bodies thrive on variety and is the best way to prevent sports injuries !
Care muscles after training :
The addition of a period appropriate cooling , there are several ways to choose to maintain the structural integrity of the soft tissue to prevent sports injuries. Scar tissue tends to form within and between muscles after an acute injury or as a result of repetitive movements. Running on roads for hours of play and practice football certainly qualifies repetitive motion ! The muscles become inflamed from overuse and scar tissue begins to take hold. It is a survival mechanism of our body to survive an injury, but the absence of our movement and function if we do not address timely . Using tools such as the foam roller and TheStickTM can usually break the scar tissue when used regularly . Every evening , a roll of these tools on every major muscle groups used that day , focusing on its application in the most painful areas. For the scar tissue that is chronic, or can not be solved through self- care , a good solution is to get Active Release Techniques (ART) treatment . ART system is the treatment of choice in terms of soft tissue injuries . We use this system in Riverstone because treatment protocols allow us to identify and correct the specific problems that affect every patient.
Consider biomechanical analysis and functional exercises :
Make a biomechanical analysis can " diagnose " biomechanical dysfunction or movement of an athlete to break the fundamental dynamic movements to expose the weak link that contributes to injuries and / or decreased performance . Then we prescribe specific functional exercises we do, which are designed to strengthen your weaknesses and give you the best possible chance of staying injury free .
These tips for injury prevention apply to both on and off the field. Get good nutrition, mix of business, be diligent with personal care , and find and fix the causes of weaknesses that go a long way toward preventing injuries also occur during everyday activities.
If you prefer team sports like football, basketball or rugby, or individual sports such as tennis , swimming, racquetball , which is crucial to the health and happiness of preventive measures ( swings, shopping, etc. ) damage . While some lesions may be completely unavoidable, can reduce the risk of many (both mild and severe ) sports injuries, by following the tips below. It is important to see the problem from several angles , as we have to deal with one aspect and ignoring everything else will result in an image not so strong athlete healthy.
Get good nutrition :
You can have perfect biomechanics, optimal alignment of the skeleton, and the most powerful muscles in the world, but if you do not take the right fuel , leaving you prone to fatigue your body (which is one of the most common causes of soft tissue injury ) . Read " The Paleo Diet for Athletes " by Loren Cordain Dr. and use their intuition to decide whether adopting certain nutritional recommendations of the Paleo diet might work for your body to help prevent sports injuries. See also " Why We Get Fat : And what " By Gary Taubes to gain an understanding of how carbohydrates, fats and proteins fuel your system. Make sure you eat plenty of fresh vegetables and fruits. Tomatoes and fresh peas and raw farmers market , eggplant and peppers on the grill on weekends , kale mixed with a fruit smoothie for a quick snack tomorrow. However you prepare, generous fiber and antioxidants, will be very useful . Enjoy a good amount of wild fish , eggs and lean meats responsibly sourced grass-fed . Make sure you are getting enough healthy fats for the heart . Was shown that monounsaturated fatty acids and a good ratio of omega - 6 and omega-3 polyunsaturated have a protective effect against heart disease, and both are necessary for the proper functioning of the cell. This may seem a drizzle of olive oil and some sliced avocado on these delicious salads I make love with a moderate a variety of nuts and seeds quantity, and meals containing fatty fish. Healthy fish to eat can be easily remembered by the acronym " SMASH " . This is salmon , mackerel , anchovies , sardines and herring.
Cross train :
This concept is a bit more comprehensive than simply training a runner to add a workout tour - pool per week , or a football player flags do regular resistance exercises kettlebell . Rather , using our body in different ways as often as we can, to create a situation in which our whole is greater than the sum of our parts. The integration of a yoga practice in the life of a person can provide a great benefit for any athlete . On the physical level , yoga can increase flexibility , strength, posture and circulation. Mentally, yoga can reduce stress , anxiety , fatigue and anger, as evidenced by a 2011 study in the Journal of biopsychosocial medicine.1 Spiritually , yoga encourages practitioners to be dynamic forces of positive change, both within ourselves and our community . While these are essential ingredients for a balanced life ( cross-training ) . Yoga is not the cup of tea of everyone , if you prefer a walk with tasty ripe on the vine in Tilden Park for the mint flavor , both energizing and relaxing which is " dog down " go for it! Vary your domain to stimulate the proprioceptive sensors in the joints and tissues of the feet. These sensors send messages to the brain to tell him where to find his feet in space. Our brains develop in the novel sensory information . When the brain receives the optimal input, you can send the best results . This means that proprioceptive stimulation allows your body to learn the movement patterns and very specific , which helps to prevent injuries. Choose to do what you like , choose something new to try , or return to an old favorite activity. Our bodies thrive on variety and is the best way to prevent sports injuries !
Care muscles after training :
The addition of a period appropriate cooling , there are several ways to choose to maintain the structural integrity of the soft tissue to prevent sports injuries. Scar tissue tends to form within and between muscles after an acute injury or as a result of repetitive movements. Running on roads for hours of play and practice football certainly qualifies repetitive motion ! The muscles become inflamed from overuse and scar tissue begins to take hold. It is a survival mechanism of our body to survive an injury, but the absence of our movement and function if we do not address timely . Using tools such as the foam roller and TheStickTM can usually break the scar tissue when used regularly . Every evening , a roll of these tools on every major muscle groups used that day , focusing on its application in the most painful areas. For the scar tissue that is chronic, or can not be solved through self- care , a good solution is to get Active Release Techniques (ART) treatment . ART system is the treatment of choice in terms of soft tissue injuries . We use this system in Riverstone because treatment protocols allow us to identify and correct the specific problems that affect every patient.
Consider biomechanical analysis and functional exercises :
Make a biomechanical analysis can " diagnose " biomechanical dysfunction or movement of an athlete to break the fundamental dynamic movements to expose the weak link that contributes to injuries and / or decreased performance . Then we prescribe specific functional exercises we do, which are designed to strengthen your weaknesses and give you the best possible chance of staying injury free .
These tips for injury prevention apply to both on and off the field. Get good nutrition, mix of business, be diligent with personal care , and find and fix the causes of weaknesses that go a long way toward preventing injuries also occur during everyday activities.
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