Exercise & iNJURY pREVENTION

Warm Up Exercises and Stretches (clicktoview)

Exercise & Injury Prevention:

To prevent injury during exercise or physical activity, follow some easy tips. Wear appropriate protective gear, use correct techniques, get adequate hydration (water) and sun protection, and exercise on well-prepared surfaces. Warming up and cooling down may help to reduce muscle soreness. Avoid exercise when in pain or fatigued.

There is a risk of injury with any type of physical activity. Generally the benefits of staying active far outweigh the risks. With preparation and common sense, you can reduce your risk of exercise injury and continue to gain health and fitness benefits.
Risk factors

Some types of physical activity, such as high-speed activities or contact sports, involve specific injury risks. Some of the more general injury risk factors include:

• Inexperience or poor technique (‘form’)
• Failure to wear appropriate protective equipment
• Overtraining.

Reduce your risk of injury 

General suggestions for reducing your risk of injury include:

• Have a medical check-up before you begin if you have a medical condition, are overweight, are aged over 40 years or haven’t exercised regularly for a long time.
• Exercise regularly to keep yourself in good physical condition.
• Gradually increase intensity after a break or when starting something new.
• Learn, practise and use correct skills and techniques. Seek instruction on maintaining good form and control during your chosen activity. You may consider consulting a coach to help you devise a program to suit you.
• Use appropriate protective equipment and dress for the conditions. Avoid overheating and protect against cold.
• Be SunSmart. Protect your skin from ultraviolet (UV) radiation and sun damage. Wear a hat, suitable clothing and Australian Standard approved sunglasses. Apply 30+ water-resistant sunscreen to all exposed areas of skin and reapply regularly.
• Drink plenty of water before, during and after activity.
• Avoid exercise when in pain or fatigued.
• Don’t exercise if you’ve been drinking alcohol or have taken other drugs that may affect your physical or mental state.
• Make sure qualified first aid personnel, first aid kits and emergency contact numbers are available where appropriate.

Avoid dehydration and heat stress

Dehydration reduces exercise performance and increases the risk of heat-related illness. It can cause cramping of the muscles. 

Warm up and cool down

Warming up before exercise helps to loosen muscles, increase blood flow and prepare your whole body for exercise. Light exercise to help you cool down slowly helps the whole body recover from exercise. There is some proof that warming up and cooling down can (slightly) reduce muscle soreness after exercise. Warming up has also been shown to improve performance during exercise. 

Warm up and cool down with a light level of activity that uses your whole body for about 10 minutes, such as brisk walking or jogging.

Check environment and equipment safety

Hard or uneven surfaces, low levels of lighting and extreme weather conditions are just some of the environmental factors that can increase your risk of injury. 
Suggestions include:

• Take responsibility for checking and maintaining the safety of the exercise area and equipment.
• Be aware of potential hazards beyond your control such as motor vehicles, animals or wayward balls.
• Make sure children are supervised at all times by a responsible adult.
• Make sure you have the correct safety equipment for the sport. Examples of safety gear designed to protect you during exercise include helmets, mouthguards, protective eyewear, shoes, shin guards, wrist guards, elbow and knee pads, gloves, athletic cups and padding.
• Avoid the hazard of poorly fitting or maintained equipment. Make sure your gear is the correct size, fits well, is approved by the organisation governing the sport and is properly maintained.

If an injury occurs

• Stop exercise immediately to help prevent any further damage and to avoid delayed recovery.
• Seek first aid.
• Seek treatment from a health professional sooner rather than later and follow their advice on a safe return to activity.

Different attitudes about stretching to prevent injury

Stretching, warming up and cooling down were previously thought to aid injury prevention during exercise. However, there is not a lot of evidence that these activities are effective in reducing exercise injury risk. 

There is some evidence that warming up and cooling down might help to reduce muscle soreness after exercise, even if they don’t prevent injuries. Careful stretching can be included as part of your overall warm-up and cool-down routine. Some people also find psychological benefits in stretching and warming up to put them in the right frame of mind for exercise or to help them relax after exercise. 

Where to get help

• Your doctor
• Physiotherapist
• Exercise physiologist 
• Sports physician

Things to remember

• There is a risk of injury with any type of physical activity but, generally, the benefits of staying active far outweigh the risks.
• With preparation and common sense, you can reduce your risk of exercise injury and continue to gain health and fitness benefits.
• Avoid exercise when in pain or fatigued.
• Stop exercise immediately if you are injured and seek medical advice before starting exercise again.
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 STRETCHING EXERCISES

EXERCISE. HOW TO GET STARTED

Exercise: How To Get Started

EXERCISE BASICS

Hydration for Athletes

Exercise: How To Get Started

The Exercise Habit

Keeping Your Child Active

Nutrition for Athletes

Sore Muscles

Why Exercise?

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What kind of exercise should I do?

Exercises that increase your heart rate and move large muscles (such as the muscles in your legs and arms) are best. Choose an activity that you enjoy and that you can start slowly and increase gradually as you become used to it. Walking is very popular and does not require special equipment. Other good exercises include swimming, biking, jogging and dancing. Taking the stairs instead of the elevator or walking instead of driving may also be a good way to start being more active.

How long should I exercise?

Start off exercising 3 or more times a week for 20 minutes or more, and work up to at least 30 minutes, 5 times a week. This can include several short bouts of activity in a day. Exercising during a lunch break or on your way to do errands may help you add physical activity to a busy schedule. Exercising with a friend or a family member can help make it fun, and having a partner to encourage you can help you stick to it.

Is there anything I should do before and after I exercise?

You should start an exercise session with a gradual warm-up period. During this time (about 5 to 10 minutes), you should slowly stretch your muscles first, and then gradually increase your level of activity. For example, begin walking slowly and then pick up the pace.

After you are finished exercising, cool down for about 5 to 10 minutes. Again, stretch your muscles and let your heart rate slow down gradually. You can use the same stretches as in the warm-up period.

A number of warm-up and cool-down stretching exercises for your legs are shown at the end of this handout. If you are going to exercise your upper body, be sure to use stretching exercises for your arms, shoulders, chest and back.

How hard do I have to exercise?

Even small amounts of exercise are better than none at all. Start with an activity you can do comfortably. As you become more used to exercising, try to keep your heart rate at about 60% to 85% of your "maximum heart rate."

To figure out your target heart rate, subtract your age (in years) from 220. This is your maximum heart rate. Now, to calculate your target heart rate, multiply that number by 0.60 or 0.85.

For example, if you are 40 years of age, you would subtract 40 from 220, which would give you a maximum heart rate of 180 (220 - 40 = 180). Then you would multiply this number by either 0.60 or 0.85, which would give you 108 or 153 (180 x 0.60=108 and 180 x 0.85=153).

When you first start your exercise program, you may want to use the lower number (180 x 0.60=108) to calculate your target heart rate. Then, as your conditioning gradually increases, you may want to use the higher number (180 x 0.85=153) to calculate your target heart rate. Check your pulse by gently resting 2 fingers on the side of your neck and counting the beats for 1 minute. Use a watch with a second hand to time the minute.

How do I avoid injuring myself?

The safest way to keep from injuring yourself during exercise is to avoid trying to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Do it for a few minutes a day or several times a day. Then slowly increase the time and level of activity. For example, increase how fast you walk over several weeks. If you feel tired or sore, ease up somewhat on the level of exercise, or take a day off to rest. Try not to give up entirely even if you don't feel great right away! Talk with your doctor if you have questions or think you have injured yourself seriously.

What about strength training?

Most kinds of exercise will help both your heart and your other muscles. Resistance training is exercise that develops the strength and endurance of large muscle groups. Weight lifting is an example of this type of exercise. Exercise machines can also provide resistance training. Your doctor or a trainer at a gym can give you more information about exercising safely with weights or machines.

Warm-up and cool-down stretches

Disclaimer: The drawings and animations of exercises displayed below are provided only to illustrate the exercises ... Read More

Calf Stretch
Face a wall, standing about 2 feet away from it. Keeping your heels flat and your back straight, lean forward slowly and press your hands and forehead to the wall. You should feel stretching in the area above your heels (this area is shaded in the picture). Hold the stretch for 20 seconds and then relax. Repeat.

COOL DOWN EXERCISES:

STRENGTH TRAINING   ::  What Is Strength Training?

Strength training is using some form of resistance against muscular contraction in order to build strength, anaerobic endurance and the size of your muscles. There are many different methods of strength training, the most common being the use of barbells, dumbbells and machines. Strength training should be part of any balanced fitness or sports training program which also includes aerobic and flexibility exercises.

Why Should You Do Strength Training?

Strength training strengthens muscle, joints and bones, it also lowers body fat, increases cardiovascular fitness and much more. The benefits of strength training for athletes such as football, basketball and rugby players have been know for a very long time now. Strength training can also help you lose weight and keep your body strong at any age. It's never too late to start, but be sure to check with your doctor before you start a strenth training program to check for any medical conditions, injuries or illnesses.