IF YOU’VE BEEN HIBERNATING OR EVEN A LITTLE DORMANT OVER THE COLDER MONTHS, HITTING THE COURT OR FIELD CAN BE TOUGH ON THE BODY. TAKE A FEW TIPS IN ORDER TO HAVE AN INJURY-FREE SPORTING EXPERIENCE.
- Don’t overdo it.
The whole idea of no pain no gain is obsolete and went out in the 60’s.
Learn to differentiate normal mild soreness, from serious pain and stiffness. Don’t train hard every day; avoid overuse injuries by alternating hard and easy days as well as hard and easy weeks. Don’t be trapped by the “weekend warrior” syndrome. Try to do a little exercise every day rather than cram too many activities into the weekend. Listen to your body and watch for signs of fatigue. When you’re feeling down, ease off.
- Warm up
Muscles will perform better when they are prepped before jumping into intense physical activity.
- Train to Play
In order to reach a certain goal, your training must bring you to the level you want to reach, not just close. Put yourself into real-time situations in terms of your own goals, otherwise your body might suffer when it’s faced with intense stress.
- Routine
Pulled muscles, popped bones and all kinds of injuries can be prevented by building a workout routine. You can’t simply put your body in irregular, stressful positions out of the blue. You should be regularly conditioning the body and limbs to be ready for serious games or sessions that will include pressure on the body.
- Hydrate
Be hydrated, all the time, not only during a game. When your body is constantly well-hydrated it will operate at its optimum state. A lack of hydration can lead to cramps.
- Nutrition
Proper nutrition is an active body’s fuel. After any intense workout or game, feed your body the carbohydrates it needs to recover. A post-exertion snack should include healthy, complex carbs found in grains, green veggies, oatmeal, potatoes and beans.
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