Director's Corner
Summer is almost here and many of us are getting the urge to shape up our bodies! In light of that, I want to spend a little time discussing exercise safety. Sometimes we are so zeroed-in on exercise techniques, types, reps, and our ultimate goals, that we forget to take into consideration some preliminary exercise safety measures. Before you begin any exercise program, you should always talk with your doctor, particularly if you suffer from high blood pressure or dizziness; have had a stroke; have a heart, lung, liver or kidney condition; or if you have recently been hospitalized. If you are more than 40 pounds overweight, you should not work out at a high intensity level without professional supervision, as these exercises and workouts may result in injury if done incorrectly. Now, let’s talk about the workout itself.
Be Sure to Warm Up
Start out slowly, and gradually pick up the pace as your body warms up. For example, if you're heading out on a 30-minute moderate walk, spend the first 5 minutes at a slower pace, then speed up to moderate. You are not fully warmed up and ready to increase your intensity until you have broken a sweat!
Cool Down
After you complete your workout, gently stretch the main muscles you used during exercise. Hold each stretch for 10 to 30 seconds making sure not to bounce. Make sure to stretch the muscle to the point just before discomfort; if the stretch is painful, you're pushing too hard. Cooling down is essential to helping your body repair itself from exercise and if you want to see those results, don’t skip this vital portion of your workout!
Drink Water
Avoid dehydration by drinking fluids before, during and after physical activity. On hot days, don't exercise in the middle of the day. Wear light-colored, loose, comfortable clothing so body heat can easily escape. A great indicator of hydration is the color of your urine…lighter is better!
Warming Up
The purpose of any good warm-up should be:
- Raise the total body temperature, as well as the temperature of the muscles, to prepare for vigorous activity
- Lack of proper warm-up can lead to decreased performance and increased risk of injury
- Warming up and stretching are not the same thing
A good warm-up will:
- Increase the temperature of the muscles, which allows them muscles to contract more forcefully and recover more quickly
- Increases the speed at which nerve impulses travel, which simplifies body movements.
- Increases the temperature of the blood as it travels through the muscle which decreases the amount of oxygen the blood can carry and therefore makes more oxygen available to the working muscles.
- Increases joint ROM due to decreased muscle, tendon, and ligament viscosity caused by elevated core temperatures.
Examples of proper warm-up:
General Warm-up
Bending
Twisting
Jogging
Cycling
Jumping rope
Light Calisthenics
Specific Warm-up - Gradual progression of dynamic warm-up exercises that become more demanding
Joint mobility (neck rotations, leg swings, etc.)
General movement preparation (dynamic flexibility exercises),
Multidirectional preparation (carioca, lateral shuffle, etc.),
Power moves (jump squats, squat jumps, burpees, etc.)
Cooling Down
Defined as performing a group of light exercises immediately after a workout or activity session to provide the body with a period of adjustment from exercise to rest.
The cool-down period is valuable for those who want to maintain or enhance their flexibility
- Static stretching is thought to be a safe and productive means to bridge the gap between exercise and rest.
- Static stretching is perhaps the most commonly used method to improve flexibility.
- Process of elongation and involves stretching to the farthest point and holding the stretch.
- Achieving the static stretch should be done slowly and only to a point where minor discomfort is felt, with the feeling of tension diminishing as the stretch is held.
Advantages of performing static stretching during a cool-down routine are:
- Improved flexibility
- Reduced risk of back problems
- Increased mental and physical relaxation
- Reduced risk of joint sprain or muscle strain
- Reduced muscle tension
Don’t perform static stretching if you have any of the following:
- A bone blocks motion or a bone has been recently fractured.
- An acute inflammatory or infectious process is known or suspected in or around a joint.
- Osteoporosis has been diagnosed
- If sharp, acute pain is experienced with joint movement or muscle elongation.
- If a recent sprain or strain has occurred or a joint lacks stability.
- If certain vascular or skin diseases have been diagnosed.
- If a loss of function or a decrease in range of motion has been experienced.
Important to stretch all 12 body regions to ensure the entire body is stretched thoroughly.
- Each stretch held for 10-30 seconds.
- Spend 15 minutes after each activity session stretching and cooling-down to help ease the body from activity to rest and to improve flexibility, which may decrease the incidence, intensity, or duration of musculotendinous and joint injury.
• Wear a medic bracelet with your condition and medications listed if you have an existing medical condition
• Dress appropriately for the weather/climate to prevent illness
• Carry a light, and wear reflective clothing when exercising at night
• Consider exercising with a buddy
• Carry a phone in case of emergency
• Exercise in familiar areas where you know the surroundings and terrain
How to Prevent Sports Injuries:
Tips you can use to stay safe whatever sport you play
Following are some general rules for injury prevention no matter what sport you play. While it is impossible to prevent every injury, research suggests that injury rates could be reduced by 25% if athletes took appropriate preventative action, including:
Be in proper physical condition to play a sport.
Keep in mind the weekend warrior has a high rate of injury. If you play any sports, you should adequately train for that sport. It is a mistake to expect the sport itself to get you into shape. Many injuries can be prevented by following a regular conditioning program of exercises designed specifically for your sport. (See: Y All Sports Training, Y Basketball, Y Football, Y Running)
Know and abide by the rules of the sport.
The rules are designed, in part, to keep things safe. This is extremely important for anyone who participates in a contact sport. Rules of conduct, including illegal blocks and tackles are enforced to keep athletes healthy. Know them. Follow them.
Wear appropriate protective gear and equipment.
Protective pads, mouth guards, helmets, gloves and other equipment is not for sissies. Protective equipment that fits you well can safe your knees, hands, teeth, eyes, and head. Never play without your safety gear.
Rest.
Athletes with high consecutive days of training, have more injuries. While many athletes think the more they train, the better they'll play, this is a misconception. Rest is a critical component of proper training. Rest can make you stronger and prevent injuries of overuse, fatigue and poor judgment.
Always warm up before playing. Warm muscles are less susceptible to injuries. The proper warm up is essential for injury prevention. Make sure your warm up suits your sport. You may simply start your sport slowly, or practice specific stretching or mental rehearsal depending upon your activity.
Avoid playing when very tired or in pain.
This is a set-up far a careless injury. Pain indicates a problem. You need to pay attention to the following warning signs your body provides.
- Joint Pain
- Tenderness at a Specific Point
- Swelling
- Reduced Range of Motion
- Comparative Weakness
- Numbness and Tingling
Research provides us with helpful clues about the cause of sports injury. There are two factors that outweigh the rest when it comes to predicting a sports injury. They are:
• Having a history of injury. Previous injuries to a muscle, or joint tend to develop into chronic problem areas for many athletes. It is extremely important to warm up, and stretch previously injured parts.
• A high number of consecutive days of training. Recovery days reduce injury rates
by giving muscles and connective tissues an opportunity to repair between training sessions
Reference
American Academy of Orthopaedic Surgeons Public Information
Web: http://www.aaos.org/wordhtml/home2.htm
March 2000
Nutrition: Food & Injury
Can food reduce injury risk? Can it improve healing?
Fitness and sports inevitably presents fluke, unpredictable, and unpreventable situations, but just as intelligent training builds muscles and strengthens bones, paying attention to food can help protect your body against unwanted injury. Consuming adequate calories as part of a varied, balanced diet with lots of colorful fruits and vegetables supports immune function, bolsters bone health, and provides the fuel necessary for both activity and recovery. If you do find yourself on injured reserve, paying close attention to nutritional choices can speed recovery and improve healing. The following tips may help keep you healthy, reduce injury risk and improve healing.
Eat!
- Long-term calorie restriction or irregular eating habits puts the body at risk for illness as well as bone and muscle-related injuries.
- Eat frequently & recovery quickly after intense training sessions
Carbohydrate: Grains, Fruit, Milk/Yogurt
- Remember that carbs are the body’s primary fuel source during exercise.
- Consistent exercise without adequate carbohydrate can decrease strength and increase muscle damage and increase injury risk.
Protein: Meat, Poultry, Fish, Eggs, Beans, Soy, Dairy
- Adequate protein plays a key role in muscle development, tissue repair, bone health, fluid balance, immune function, and nutrient transport.
- As a regular exerciser or athlete aim for 0.5 - 0.7g protein per pound of body weight - a bit more if you are healing from an injury.
- Include protein in small amounts throughout the day instead of one large eating.
Iron: Meat, Fish, Eggs, Fortified Cereal, Green Veggies
- Crucial to exercise and athletic performance, iron helps transport oxygen to working muscles, maintains brain-muscle signaling pathways, supports immune health, and converts food into usable energy. Athletes with chronically low levels are more susceptible to injury.
- Don’t supplement unless under the direction of a physician or sport dietitian.
Vitamin C: Brightly colored fruits & veggies
- Vitamin C is an antioxidant and crucial for healing as it is a precursor to collagen synthesis (connective tissue). It also plays an essential role in maintaining healthy bones.
- When healing from an injury, add an extra glass of OJ, some strawberries, or some cut cantaloupe to your daily routine.
- Adequate amounts may reduce risk for bone-related injuries. Consume at least 1500 mg/d from food.
Anti-inflammatory Foods:
- Certain foods may help quench unnecessary inflammation and speed recovery. Foods, rather than high-dose supplements can help manage and heal rather than suppress and damage.
- Foods include: Olive oil, avocados, fish, turmeric, pineapple, bright fruits & veggies
Healing foods for Exercisers and Athletes:
✓ Orange Juice ✓Spinach ✓Salmon ✓Lean Red-Meat ✓Eggs
✓ Skim / Lowfat Milk & Yogurt ✓Fresh Berries ✓Whole grains
✓ Peppers ✓Avocado ✓Carrots ✓Chicken ✓Pineapple ✓Olive Oil
✓ Tomatoes ✓Herbs & Spices ✓Beans, Nuts, Seeds
✓ Fortified Breakfast Cereals ✓Strawberries
