Welcome to another episode of Dr. Backs! Sports injuries are very common, and today, we are here to talk to you about the ways to avoid injuries when playing sports.
Athletes tend to under estimate their muscular system. It is very important to stretch before and after any sporting event; whether playing competitively or not, stretching is a key element that should be incorporated into all sports.
First, stretch those hamstring and quadriceps. These are muscle groups located in the back and front of the upper leg, respectively. Second, stretch the internal and external hip rotators. Stretch the achilles tendon and plantar flexors.
Second, stretch the lower back with hyperextension and flexion exercises. This exercise can be done on your own or if you choose, with a partner for stabilization.
Perform some abdominal crunches and sit-ups to help prevent stomach cramps. Remember that a strong abdomen is necessary to prevent lower back injuries.
Last, stretch your upper back and arms by reaching for the sky either with a broom over your head or if you feel comfortable enough, with some light weights.
Seek Chiropractic Manipulation before and after any sporting event. Adjustments will assure spinal alignment and proper functioning of muscles. It will allow the normal positioning of joints and correct any subluxations.
After or before a long day of competition, look for a good massage to soothe sore muscles. Try a deep therapeutic or sweedish massage to help lymphatic flow and to reduce muscular inflammation.
Remember to use ice if you believe you have injured a muscle or joint, switching to heat 48 hours post-injury. Dr. Backs also recommends you get checked out right away to avoid any permanency.
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