DO’S  IN PREVENTING SPORTS INJURIES

·        ADEQUATE WARMUP BEFORE PARTICIPATION AND AFTER SPORT

·        CORRECT STRETCHING TECHNIQUES BEFORE AND AFTER SPORT

·        STRENGTHENING EXERCISES TO ACHIEVE A BALANCE OF MUSCLE POWER

·        FITNESS FOR SPORT

·        CARDIOVASCULAR AND RESPIRATORY FITNESS 

·        MUSCLE POWER

·        SPORT SPECIFIC FITNESS  

·     GOOD NUTRITIONAL STATUS – A HIGH CARBOHYDRATE DIET AND ADEQUATE FLUID INTAKE ARE THE ESSENTIAL ELEMENTS IN THE FORMULA FOR SUCCESSFUL PREPARATION FOR THE PARTICIPATION IN , AND THE RECOVERY FROM , SPORT AND EXERCISE

 ·       AWARENESS OF THE SECOND INJURY SYNDROME – A PREVIOUS MINOR KNOCK MAY LEAD TO CLUMSY TIMING OR POOR COMMITMENT IN A TACKLE . SO AFTER SUSTAINING A SPORTING INJURY , IT IS MUST TO BE THOROUGHLY CHECKED BY A SPORTS SPECIALIST AND PREVENT TOO EARLY RETURN TO SPORT

·     PLAYING WITHIN THE RULES OF THE SPORT

DON’TS IN PREVENTING SPORTS INJURIES

·   USING ANY SORT OF PERFORMANCE ENHANCING DRUGS

·       INCORRECT USE OF EQUIPMENT , ESPECIALLY FOOTWEAR & PROTECTIVE GEAR

·       POORLY DESIGNED TRAINING TECHNIQUES

·        IMPROPER POSTURE

·   ABRUPT CHANGES IN TRAINING METHODS , EFFORT , AND INTENSITY

·     SUDDEN CHANGES IN RUNNING SURFACES i.e. FROM RUNNING ON GRASS TO SYNTHETIC TRACK

·        PAYING DISREGARD TO THE ENVIRONMENT

·       COLD WEATHER WITH INADEQUATE WARMUP LEADS TO REDUCED ELASTICITY AND STIFFNESS . USE WARM CLOTHING

·        HOT AND HUMID WEATHER CAN CAUSE HEAT STROKE –

·        CLOTHING SHOULD BE WHITE , LIGHT WEIGHT AND LOOSE FITTING .

·        NATURAL FIBRES ARE SAFER THAN SYNTHETIC ONES .

·        SMALL QUANTITIES OF FLUID TO BE DRUNK AT FREQUENT INTERVALS .

·        AVOID SWEAT INHIBITING DEODORANTS .

·        DO NOT EXERCISE IN HEAT IMMEDIATELY AFTER HIGH CARBOHYDRATE FEED .

·        AFTER EXERCISE , AVOID TOO COLD SHOWER . TAKE COOL DRINKS BUT NOT ICED .

·       ACCLIMATISATION FOR FEW DAYS IS ESSENTIAL IN EXTREME TEMPERATURE CONDITIONS

·   TRAINING IN POOR LIGHT CAN CAUSE INJURY