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THIS YEAR,
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WEIGHT.
Gam CONTROL.
Preventing, Treating
Sports Injuries
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S ports injuries are a fact of
life.
Whether a weekend
athlete or a seasoned
competitor, a person who exer-
cises is almost certain to see his
share of bruises and breaks,
strains and sprains, tears and
dislocations.
While the incidence of in-
juries cannot be eliminated,
they can be minimized — often
by something as simple as
reaching for your toes.
Stretching, or flexibility
training, is widely accepted by
fitness experts as the single
most effective means of reduc-
ing injuries and improving ath-
letic performance. The key is to
gently stretch the entire body
— head to toe — both before
and after a workout.
While most recreational ath-
letes tend to stretch first and
then begin exercising, experts
say it's much more effective to
first gradually warm up the
muscles and then stretch. Cold
muscles do not stretch well and
can pull if overstretched. To
avoid this situation, simply take
a brisk walk, do light calis-
thenics or jog lightly to gradu-
ally get your heart pumping
and blood flowing into the mus-
cles. Then, stretch those mus-
cles before playing a sport or
exercising strenuously.
Experts also emphasize the
importance of a warm-down pe-
riod and stretching after a
workout. A warm-down is a 5
to 10 minute period of contin-
ued, mild activity after stren-
uous exercise that allows the
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J
heart to adjust blood flow with-
out any pooling of blood or lac-
tic acid in the muscles.
"You will find that those 10
to 20 minutes of stretching af-
ter a warm-up and warm-down
will go a long way toward pre-
venting injuries, muscle sore-
ness and stiffness,"writes Dr.
Allan M. Levy in the Sports In-
jury Handbook (John Wiley &
Sons). "This may be the most
important time you spend dur-
ing your entire workout."
In addition to providing gen-
eral information on proper
stretching and conditioning
techniques, Dr. Levy's book also
tells how to treat and prevent
injuries in more than two dozen
sports
Regardless of your sport of
choice, the following guidelines
will help ensure maximum ben-
efit when you're ready to
stretch:
* Relax and stretch each
muscle group.
* Go gently.
* The stretch should be felt
in the muscle and not in the
joint.
* Hold stretches for at least
10 seconds, preferably up to 60
seconds for maximum effec-
tiveness.
If you're in the mood to pam-
per yourself post-workout, con-
sider hiring a professional
sports masseuse. Designed to
improve circulation, relieve ten-
sion and reduce post-activity
muscle soreness, sports mas-
sage is a sort of passive stretch
that can do your body wonders.
While stretching is a power-
ful tool in reducing injuries, it's
also essential to use proper
equipment and technique.
Articles in sports magazines
and trips to sporting goods
stores can help keep you up-to-
date.
As for technique, there's a
clinic, class, trainer, sports
physician or book ready —
whatever the sport — to give
you practical tips.
If prevention efforts fail and
you become injured, the first
step toward recovery is to rest
the injured area.
For sore muscles the day af-
ter a workout, take one day of
rest, then do a shorter, lighter
workout than usual the follow-
ing day. Repeat the one-day-
off, one-day-easy sequence until
the pain is gone.
For strains and sprains, try
RICE — rest, ice, compression
and elevation — to reduce
swelling. For joint pain, simply
rest and take aspirin or a com-
parable pain reliever.
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