In sunny Singapore, we tend to engage in sporting activities throughout the year. As the amount of sports activities increases, the risk of orthopaedic injuries will increase likewise. Studies have concluded that 80% of orthopaedic conditions involved the upper extremities such as the arm, shoulders and elbows whereas 20% of them involved the lower extremities such as the knee and ankle. Injuries will prevent us from continuing to be involved in our favourite activity for a period of time and this can be frustrating. What are some good habits to help you reduce the risk of orthopaedic injuries? What are some precautions you should take?
Our body is not in the most ideal state for action most of the time. If you do a sudden sprint, you can expect to pull your hamstring and cause pain and discomfort. Therefore, proper warming up is crucial to reduce the risk of injuries. You need to prepare your body for an intense activity but doing an action that is less intensive for a few minutes to allow your body to adapt. Warming up provides heat to the body which will help to loosen up the tissues in your body such as the ligaments and tendons.
Wearing protective gears
Contact sports often require the usage of protective gears to protect you. For example, soccer requires the compulsory usage of shin guards. Although shin guards can hinder running movements and cause discomfort to players, they are useful in preventing injuries to the shin. Also, rugby players wear uniform with padding at the shoulder region to prevent injuries when they are tackled down. While players are better off without these protective gears, they know that they cannot do without them.
Knowing when to stop
Knowing when to stop is the difficult thing for most athletes out there. There is only a thin line between stupidity and bravery. Some players think that they can finish the game despite being injured via the usage of pain relieving sprays. However, the exact extent of injury is unknown and it could be a serious one which will cause more serious complications if further aggravated.
Cooling down sessions help to decrease the heart rate in a controlled manner and relax the muscles. Exercising causes the body’s temperature to be increased and a proper cool down session will revert back to the normal body temperature down and prevent the building up of lactic acid which will cause muscle soreness.
Knowing when to stop is probably the most difficult yet important decision you should make. Observe the 4 habits mentioned above and you will definitely have your risk of injuries significantly decreased.