Sports Safety for Adults
Sports safety in adults requires overall body conditioning. Conditioning of
specific muscles is needed to prevent injury in specific sports.
What is the information for this topic?
Each year, a large number of people hurt themselves playing sports. This
doesn't need to happen. Most of the injuries suffered by amateur athletes could
have been prevented. Some injuries, such as tennis elbow, are caused by faulty movement. But most sports
injuries occur because the muscles are not conditioned.
The muscular system grows stronger with use. To function properly, a muscle has
to be flexible, and to be flexible it has to relax. Tightness and tension
reduce the flexibility of a muscle. Over time, a tight muscle becomes
shortened, and is constantly tense and painful. Then the muscle becomes
vulnerable to tearing.
Here are some safety guidelines for 10 of the most popular individual sports:
Running
A person who decides to take up running should get a physical examination from a healthcare provider
first.
The right shoes are essential. The shoe should bend easily at the ball of
the foot. A shoe that is stiff at the ball can cause tightening of the calf
muscles. Shoes with a narrow heel should be avoided. They are unstable and can
cause ankle sprain.
A runner must warm up properly before running. A good warm-up includes
stretching, relaxing, and kicking exercises.Tennis and Other Racket Sports
A player must warm up before playing.
Good shoes are a must. Shoe supports may be helpful.
Hard-surfaced tennis courts can cause injury if a player falls, so extra
caution should be used when playing on this kind of court.Snow Skiing
Good conditioning during the off months is important. Poor conditioning and lack of skill are the two main causes
of ski injuries. Stair-climbing,
weight-lifting, stretching exercises, and push-ups are all good ways to prepare
for skiing.
Ski equipment can cause injury. Good release bindings and good boots are
critical.
It is very important to limber up and stretch muscles before and after skiing.
Waiting in line and riding lifts mean that the body can get cold. If it does,
it's not prepared to twist and turn when needed, much less react in an
emergency.
Cross-country skiing is a good way to get into condition for downhill
skiing. It strengthens the heart and other muscles.Waterskiing
The leg and shoulder muscles may become too tense, especially in
beginners.
Stretching exercises are important to make sure that the legs, back, and
abdominal muscles are strong and flexible.Cycling
Handlebars that are too low can cause a
stiff neck and low back pain.
Calf muscles and hamstrings must be stretched before and after riding, or
they will shorten up in time.Golf
A major safety issue in golf is often overlooked--stress. Just one missed putt can cause enormous
tension. The mental strains of golf cause the muscles to tighten. Hitting 50 to
100 balls while twisting in one direction can cause muscle spasm and pain in
the lower back. This is even more likely in people who are already tense.
Stretching, relaxing, and limbering up are all important before hitting the
golf course.
Golf elbow is similar to tennis
elbow. It's caused by straining the forearm muscles to grip the club.
It's a good idea to consult with the club pro for instruction on the correct
grip.Fishing
Fishermen, particularly fly fishermen, can develop tennis elbow or shoulder strain. When casting
repeatedly, it's important to be relaxed, not rigid.
Fishermen should avoid sitting or standing in the same position for more
than 20 minutes to keep muscles from stiffening.
Deep-sea fishing puts a tremendous strain on the back, shoulders, and arms.
Stretching and flexibility exercises are important.Sailing
Sailing can lead to a painful back. The cause can be sitting for a long
time and then suddenly needing to act quickly, or lifting heavy objects like
wet sails or anchors. Back stretching and flexibility exercises can help
prevent injury.Horseback Riding
Horseback riding requires strong leg and abdominal muscles and strong
biceps to control the horse. All these muscles can be strengthened with weight
training.
Shoulder and neck injuries
often
result when a person is thrown from the horse. It's a good idea to practice
some gymnastics to learn how to fall.Hiking
Hiking and mountaineering combine strenuous physical activity and enjoyment
of the outdoors. The sport can range from climbing steep rock or ice to hiking
easy paths.
Excellent muscular and cardiovascular conditioning are needed.
No one should go out alone. It's safer and more fun to join up with
a knowledgeable and experienced friend or group.
Hikers and climbers must prepare well. Various hazards require different
equipment.
Plenty of rest is essential. A sharp mind is needed to detect possible
hazards along the way.
All of the muscles of the body are used on a strenuous climb, so total body
conditioning is important.
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