Athletic Injuries Can Be Avoided!

The beginning of the rainy season many youth sports injuries. This is often the result of a practice too much, too soon, too soon "or in other words, is not properly prepared. The following guidelines may help prevent most injuries throughout the year.

Six key injury prevention:
1 Practice "pre-thesis" instead violations of the rehabilitation recovery injured part of the normal function to prevent injuries caused by the strengthening of vulnerable groups muscle lessons:
If you're in a sport, claims movements above and even more (such as swimming, tennis, pitch or a ball), you speak with your Coach for several months before your sport season to develop a programme strength training specific to these groups.

2 Follow the 10% rule:
Slowly increase your exposure or mileage at the beginning of the season. A sudden increase in the training or stress can lead to tendinitis, stress fractures and other injuries. No increase in the volume or intensity of your training more than 10% per week. For example, runners, running an average of 20 miles per week is only expected to grow no more than 22 miles of the following week, then approximately 24.5 miles of the following week. And so on. Be smart and increase slowly! Your body adapts much more stress!

3 Remain active throughout the year:
Even if you are in a single sport performance, you need to stay physically active throughout the year. Running, cycling, swimming, fitness and other activities are excellent ways to maintain conditioning and have to play catch-up "if your sport season begins.

4 Learn to warm up and cool down: prevent build muscles by jogging or walking quickly to 5 minutes of stretching and 10 to 15 minutes before practices and games. According to the same jogging and stretching after routine activity may decrease muscle aches. If you have any wounds still defrosting for 15 minutes after your cool can help with early inflammation.

5 Avoid dehydration:
Dehydration is the loss of water in the body and may, by sweating during sports activities, especially in hot weather. The result may be that the disease dangerous heat. Drink water before, during and after all practices and games to avoid drying out. Cool Water is the best because it absorbs quickly from the stomach. A good guide is as follows:

-- 16 ounces of drinking water from 30 to 60 minutes before the activity.
-- Drinking 4 to 8 ounces of water every 15 to 30 minutes during the activity.
-- 16 ounces of drinking water for every 1 pound of weight lost after the activity. (You weigh before and after the activity during hot weather meeting actually help programs hydration)

Sport and electrolyte replacement allowances or drinks like Gatorade, Powerade and are very intense activity of more than 90 minutes.

6 Do not skimp on nutrition:
Good nutrition is essential to peak athletic performance. It helps bones strong, prevention of anemia and develop muscles. Make sure that the balance of carbohydrates, proteins and fats. A meal rich in protein meal as a sandwich peanut butter and jelly or a protein shake within 30 minutes after training improves your muscle building. Do you think that taking daily protein recommendation for athletes is 2g/kg/day against athletes non-0.8g/kg/day.

Most sports injuries can be prevented, particularly young people in sport competitive environment. Avoid too much, too soon, too fast repetitive injuries, stress, following tips!