| For anyone engaged in any kind of sport, whether it's | | | | Tennis Elbow - this is caused by straining the muscles |
| as a professional or whether it's just for fun, there is | | | | and tendons (and possibly the ligaments in extreme |
| always the risk of sustaining a major injury which | | | | cases) around the elbow too much. The main |
| could prevent you playing your beloved sport for | | | | symptom is great pain around the bone on the outer |
| some time. | | | | side of the elbow joint and is obvious when moving |
| Yes, most of us generally ignore these injuries sports | | | | the arm. Rest and gentle stretching after a good |
| can cause until it's too late and an amazing number of | | | | period of rest can really help, but if the condition is |
| athletes, once they have suffered sporting injuries, | | | | extreme then medical advice should be sought. |
| also don't take enough time to recover fully and go | | | | Muscle Cramps & Pain - often caused by over |
| back to playing their sport too early. | | | | stretching, over exertion or by abnormal muscle |
| This often leads to what are known as 'rehabilitation | | | | contraction. Also can be simply due to loss of too |
| injuries' and here below are several common ones | | | | much fluid through excessive sweating. The most |
| and the simple steps to take to avoid them: | | | | common symptoms are tenderness, pain, stiffness, |
| Shin Splints - are caused by straining the long flexor | | | | loss of power or movement and muscle spasms. The |
| muscle in the toes and the main symptom is pain all | | | | best cure is applying an ice pack, resting for some |
| along the shinbone, and is Common among footballers | | | | time and the later gentle stretching. Massaging the |
| and track athletes. Wear well made shoes with arch | | | | affected muscles during cramps is not recommended. |
| supports and good quality cushioned soles. Expert Tip | | | | For all of these and all of the other types of |
| - insert good insoles to reduce the risk of injury by | | | | common sporting injuries, the best possible way to |
| 30% (as confirmed by several sports studies). | | | | prevent injuries is to ensure you do a good and |
| Stress Fractures - are when you push the bones too | | | | gradual warm up which helps to increase the body |
| far by exercising too hard or too often and can be | | | | temperature gradually, increases circulation and |
| very painful. Ensure you do complete warm-ups and | | | | oxygen flow to the muscles and prevents 'shocking' |
| cool-downs of the whole body and gentle stretching. | | | | your body into sudden action. Think about it like your |
| Back & Neck Sprains - can be caused in many | | | | car - when it's really cold, would you start it and drive |
| ways, especially in contact sports such as rugby or | | | | at 150 with 6000 revs and not expect it to cause |
| wrestling etc. Use the right protective equipment | | | | some damage to the engine? Your body is very |
| when playing such as head or shoulder rolls. Stretch | | | | similar. |
| the back, neck, shoulder and stomach muscles | | | | Likewise, a good warm/cool down is essential to |
| regularly to help prevent these sprains. | | | | bringing your body temperature down steadily, |
| Foot & Heal Pain - we tend to overlook the | | | | especially in preventing build up of toxic matter (such |
| importance of keeping our feet in good condition and | | | | as lactic acid) in your muscles and limbs. Your muscles |
| this often results in foot and especially heal pain. Try | | | | will relax more easily and your body will feel less stiff |
| stretching your Achilles tendon by gently pulling the | | | | and tight. |
| foot backwards and holding for ten seconds. Then | | | | Do not forget to stretch again after the cool down, |
| slowly twist your foot round in circular patterns for | | | | even if for only 10 minutes as this is one of the key |
| another ten seconds. Repeat ten times. Expert Tip - | | | | ways to help prevent common sport rehabilitation |
| good heal pads & insoles can make a huge | | | | injuries. |
| difference and don't cost a lot. | | | | |