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Cool Down
This is also often overlooked in favor of the bar but can help avoid
injuries and boost performance. The aim of the cool down is to:
- Gradually
lower heart rate.
- Circulate
blood and oxygen to muscles, restoring them to the condition they were
in before exercise.
- Remove
waste products such as lactic acid.
- Reduce
the risk of muscle soreness.
The
cool down should consist of a gentle jog followed by light stretching.
Sports
Massage
Getting a regular sports massage can flush the muscles of waste products
and release tight knots, lumps and bumps in muscles that if left may cause
strains and tears. It is possible for a good sports massage therapist to
identify potential trouble spots long before they become injuries.
Equipment
Not having the proper equipment for playing can cause injury. The ideal
football boot should have:
- A
rigid heal counter
- Good
depth in the upper
- A
flexible forefoot
- A
wide sole and be slightly curved in shape.
Shin
pads are also an essential piece of kit. Look after your legs!
Nutrition
and Hydration
Proper nutrition is important. A bad diet will prevent you from recovering
from training sessions making you more prone to injury. A balanced diet is
what you should aim for:
- Carbohydrate
is important for refueling muscles.
- Protein
rebuilds muscles.
- If
you become dehydrated then less blood will flow through muscles. The
muscles will be more prone to injury.
- Vitamins
and minerals are required for a number of reasons related to recovery.
Much
of what is discussed above should be part of your sporting routine. A
biomechanical analysis can help identify possible injury risks. Orthotic
devices can help. Also an assessment from a sports therapist or specialist
can identify weak areas and possible injury risks. A course of exercises
specific to your needs can give you the best chance of avoiding injury.
Fitness
This includes general conditioning, aerobic fitness and muscular strength.
If you are in good condition then you are less likely to get injuries.
Strong muscles are less likely to tear. A player that can keep going for
the full 90 minutes is less likely to be late in a tackle. Good all-round
conditioning will balance the body and help avoid necessary injuries.
Footballers can get stronger hip flexor muscles through repeated kicking on
one side. This twists the pelvis and lower back causing other problems
including recurrent hamstring injuries.
Recovery
Not allowing your body to recover properly from training will eventually
result in injury. Your body needs time to rebuild itself stronger before
the next training session. Remember - you are not training when you are
training, you are training when you recover! Sleep is also an important
part of your training. If you are not getting enough, get it sorted.
(c)
www.sportsinjuryclinic.net 2002
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