It is well known that if an individual is of a sedentary nature they are more at risk of cardio-vascular and/or other health related problems. This is the reason that campaigns such as the NHS Fit for life campaign are launched to decrease the number of health related problems associated with poor lifestyles. Clearly the health benefits of an active lifestyle are widely advertised but many people who undertake physical activities are then at a greater risk from injury, which subsequently may result in time off work or from their chosen sport.
Physical harm can be inflicted by an infinite amount of causes and to prevent injury altogether is impossible, but considering a few of the things listed below may help to reduce the risk.
When undertaking physical activity individuals should be encouraged to:
•Have sought information/education and training in the best possible tehnique to complete the task. For example manual handling course at work or coaching in your particular sport/activity.
•Be aware of injury signs. If you feel pain, it’s there for a reason.
•Reduce the risk of environmental hazards e.g trip hazards, uneven surface.
•Warm up and stretch
•Avoid repetitive tasks.
•Ensure suitable clothing and footwear.
•Ensure a suitable playing surface.
•Avoid tasks that cause pain or irritate already injured tissues.
•Do not train if you are already fatigued.
•Maintain an adequate level of fitness for the sport/work/activities you participate in, including cardiovascular, strength and stretch training.
Weight training decreases levels of fatigue and improves muscle strength providing you with increased stability around joints, meaning you are less likely to put strain on the ligaments surrounding the joint.
Cardiovascular exercise such as running which involves impact with the ground strengthens bones. Weight training also improves the strength of bones.
So what should an individual do prior to activity to help prepare themselves and decrease their risk of injury?
The Chartered Society of Physiotherapy offers the following advice for people to follow before undertaking in physical activity.
“By warming up before exercise you increase blood flow to muscles and other soft tissues, an important factor in avoiding damage to ligaments, muscles and tendons, including sprains and strains – common sports injuries.
Your routine should include cardiovascular exercises to increase your heart rate gradually and stretches to prepare muscles and increase flexibility.
Start with 5 to 10 minutes of a light activity – fast walking, slow jogging on the spot or skipping. This should raise your body temperature and increase your heart rate and bring you out in a slight sweat.
Then try stretches to prepare muscles in your arms, legs and back. Stretching should be a gentle movement – don’t try to force the stretch by bouncing or over reaching. These movements should not cause pain”.
Athletic goals for warm up obviously differ depending on the requirement of strength, power, and flexibility in the task ahead.
Some benefits of warm up and stretching include:
- Increased body and muscle temperature
- Increased metabolic rate and activation of specific energy pathways
- Increased blood flow
- Increased elasticity of soft tissues
- Reduced muscle viscosity
- Activation of neural pathways
- Increasing range of motion
- Lowers lactate accumulation
- Improves the speed and force of muscle contraction
