Health and Medical

1.Stop and Go
When you play sport that needing you to have a full sprint, which will strains your lower body muscles, you need specific exercise to combat that. Do stop and go exercise. Example of this exercise is; sprint at almost full speed for about 30
meters, and then jog slowly for about 10 meters, then sprint for another 30 meters again. The suggested repetition is 5 times of this sprint and jog exercise.

2.On bended knees
To avoid injury during your sport activities, always bend your knee when turning or landing from high jump. 75% ACL injuries occurs when sport players turning or landing. If our knee bent or not straight, the risk being injured is highly reduced according  to Journal of American Academy of Orthopedic Surgeons report.

3.Cool down
According to Dr. Dave Janda, we have to stay hydrate and cool during any sport activities. Make sure that the combined humidity and temperature is less than 160. Heatstroke isn’t something that we can easily get away like headache, you know.

4.Get the proper equipment
Make sure that you equipped with proper gears. Unfit and ill sized sport gear can caused training injuries.  So, be generous to your self and buy a good quality sport equipment to support your exercises or sport activites.

5.Do it the right way
Good sport equipment wont help you if you have a bad technique on your sport or exercises. Find professional trainer, follow the right technique, and stick to your trainer invaluable advises.

6.Warm up properly
Remember to warm up your body before doing any kind of sport activities. And make sure your warm up support the need of the sport you gonna plays. If your sport will require you to move in multiple directions, so your warm up activities should prepare your muscles to do so. Move back ward, sideways, forward, or all motions you might doing. Just make sure your muscles prepared for the sport.

7.Have yourself filmed
Another way to monitor your progress and development in any sport activities is by filming you in session. We know that camera does not lie. Base on that film you can seek advise from your trainer for better development.

8.Loosen the shoulders.
Pay special attention to your shoulders. Your shoulder rotator cuff can easily injured and shut down your shoulders function.  make sure that you did your warm up for your shoulder properly, and the msot effective is doing some stretching for both shoulders.

9.take An early dip
If your sport or exercise including a session of swimming, prefer it done as early as possible. Well, the reason is simple; the earlier you start your swimming session means less people in the pool, which also means less every other thing in that very pool.

10. Protect yourself
If your sport activities including high risk actions, protect yourself properly. This mean including to wear a proper mouth-guard to protect your teeth. Make sure that it well suit your mouth, and if nessecary you shall buy custom made mouth guard to protect your teeth and smile in the long run. According to UNC at Chapel Hill study, custom fitted mouth guard reduces the injury risk by 82%.

11. Smooth out your tendon
Ever heard of ultra sound needle therapy? This procedure mean to smoothens your bone, break up calcification, and fixes your scar tissues. Once in a while you should inquiry this treatment though. It minimally using ultra sound in guiding the needle. 13 out of 20 patients report improvement, and one session only take 15 minutes of your time.

12. Buy your running shoes after work.
Okay, this one is no joke. Our feet will be shore after a day at work, and swollen like we have been running for 3 miles. So, the best time to buy your sport shoes, or even any kind of shoes, is in the evening.

13. Do off road running.
To have better stability, and to train your ankles to be more stable, just do some off road jogging. Uneven surface will push your ankle to be more responsive to instability.

14. Know where you’re going.
Be careful to new track or area for your outdoor sports. Whether its running, biking, or skiing, its better to have a dry run first, so you will know your route better. You can prevent unnecessary injuries if you familiar to the taken route.

15. Train hard.
When we trained hard it will help our overall performance. According to Journal of Sport Sciences, anxiety can reduce our peripheral vision by 3 degrees and slow down reactions by 120 milliseconds. Trained people will react better under any given situation. Wider vision and faster reaction help them cool under any pressure or stress.

Filed under: Fitness