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Arthritis And Sports - 5 Ways To Prevent Sports-Related Joint Problems
by Tina Sayer
For several years now participation in competitive sports has been steadily increasing and so have the joint injuries. When joint cartilage is damaged by an injury, it does not heal on its own the way other tissues do, therefore making it extremely important to take the necessary measures to reduce injuries. Many of us fail to vary our athletic activities thus placing huge stress on the joints, which can lead to osteoarthritis later on. It is, however, possible to avoid many sports-related joint problems by taking simple precautions to support your body.
1. Training to Support Your Joints
Developing a good exercise program is very important as it assists in keeping your body in good condition, therefore helping to reduce future joint problems. Weight training helps to build muscle strength around your joints and makes your ligaments and tendons more resilient. It is important not to focus on just one muscle group as this could lead to future problems. Strong muscles will support your joints and help to absorb shock. Getting professional coaching advice can be extremely helpful as technique is very important and learning exactly how a sport should be played could prevent you from experiencing long term joint problems.
2. Warming Up and Stretching
A quick brisk walk, bike ride or light activity will loosen up your muscles and get your blood moving; this should be done before stretching at the beginning of your exercise program. Stretching before and after exercising is important as it helps to keep the muscles supple plus increases your flexibility, therefore reducing the chance of injury. Cooling down and stretching after exercising helps disperse the lactic acid your muscles accumulate, allowing you to recover faster from a heavy workout. It is important to remember not to stretch a cold muscle as this can lead to injury.
3. Prepare Your Body for a High Level Exercise Program
Jumping straight into a high level program can lead to injuries, causing setbacks and frustration. By beginning slowly and gradually, increasing the level of difficulty and amount of time spent exercising will increase your strength without straining your body. Doing drills that are specific to your sport will help to develop your balance thus reducing injuries. Strive for a total body workout of cardiovascular, strength training, and flexibility exercises. Cross-training reduces injury while promoting total fitness.
4. Wearing the Correct Gear
Using proper shoes and other equipment is very important for supporting your joints. Appropriate shoes will absorb shock, support your arches and prevent you from sliding while playing. Using the correct shoes to correspond with the sport is important as well as replacing your shoes often, as worn-out shoes will not provide you with enough support or shock resistance.
5. Injuries and Taking Time to Heal Properly
Although it is important to get moving as soon as possible, it is especially important that you take time to rest following an injury. A key part of rehabilitation is a graduated exercise program designed to return the injured body part to a normal level of function thus reducing potential future complications. Returning too soon may increase your risk of re-injury or developing a chronic problem that will lead to a longer recovery. However, waiting too long can lead to unnecessary de-conditioning. Being in great shape prior to an injury has been shown to reduce recovery time.
About the Author
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