Starting a new variation for exercise is good but you should regulate the intensity, frequency and duration of the exercise.

For example, it is common when people take up running. Run the maximum distance you can in a stretch Speed and distance can be increased as you progress. This is a mistake and often leads to overuse injuries such as shin splints.

 

Instead, training should start gently with walk/jog sessions and plenty of recovery time. Maintain a policy that that the distance and time should be increased only at a rate of 10% in a week. The same applies to all sports. Proper training and match experience is required before playing a complete match. Full match can predispose the individual to injuries. Injury is caused by tiredness.

Selection of the suitable equipment is important for all kind of exercises. For example, the use of shin guards in soccer and rugby is recommended to avoid stud injuries to the shin bone. While playing games like American football and cricket, helmets will protect your head. There are may other types of equipments used in sports other than protection equipments. The weight of the racquet used in tennis can cause injuries to the hand muscles. The length of the hockey stick can cause back problems. Even using incorrect footwear can result in injuries. Not only must the footwear be right for the sport (i.e. running shoes for running, football boots for football) but it must also be right for the individual, in terms of size and fit, but also support.

 

Arch support varies depending on a person. Fallen arch can cause feet injuries while walking or running. Not having the right support can result in overuse injuries such as stress fractures and plantar fasciitis.

 

 

The rules of the game or exercise should be followed to avoid injury. Rules of the games will keep the game interesting, the safety of the player is also guaranteed. Avoid lifting the balls in hockey and tackling with the used of studs in football as they are against the rules of the game.

 

Take proper warm before engaging in any form of exercises or games. Light cardiovascular work such as jogging or skipping, are ideal before actually beginning the exercise. You can then do sport specific drills help to prepare the body for the more vigorous demands of the sport itself.

 

Warm up makes your muscle warm and flexible. If you want to know more about building up your muscle you can refer to Vince Delmonte’s No Nonsense Muscle Building Program Cold, tight muscles are more likely to tear. It also helps to improve hand-eye coordination and reaction times. Warm ups are small steps that you can take to help your body and increase your performance.

 

After a game, match or even practice it is advised to perform a cool down. Lactic acid is responsible for muscle aching and stiffness, it can be removed with sufficient rest. The heart rate of the body will be controlled and the pooling of bloods in the limbs can also be regulated with rest. Stretching after exercise will also help to reduce stiffness and so promote a faster recovery. {The faster you recover, the sooner you are ready to play again. If you are able to recover soon after the workouts, you will be able to increase the intensity of exercises.}

 

Ensuring you get adequate recovery and rest time is also important. The strength and speed if doing workouts can be increased only with proper amount of rest. It is in this time that the muscles grow and repair.

 

Training or playing again too soon before your body has fully repaired. The actual functioning of the muscles will be affected and the possibility of getting tired also will increase. This can result in injury. {It has been shown that fatigued hamstring muscles are more likely to tear. Muscles of hamstring will be torn if they are tired while doing the workouts.}

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