Four ways to avoid injuries that often happens when sports

One of the goals of the sport is to maintain the health of the body. But errors in the procedures for exercising thus could bring injury.

Often considered a surefire solution warming preventive injury while exercising. But the warming has its own corresponding movement exercise that will be undertaken.

It's not much known. Often there are people injured due to wrong doing warm up. If warming is enough, there are other risks such as colliding with other players or a fall could cause injury.

Tjia Hwie Gwan, Strenght & Conditioning Coach PB Djarum mentions there are several types of injuries that often occur when exercising. All can happen at both athletes and non-athletes.

"For example, sprain ankle or better known as sprains. This could happen to anyone including the world class athletes, "said coach familiar called Interview.

Further warming, Wawan, is an effective way to reduce the risk of injury when exercising. It should be noted, one must also be aware of the physical ability of each before starting physical activity.

Following some injuries that often occur in the exercise and how to prevention:

Strain

The strain is an injury to the muscle. Often occur in the muscles of Gróin aka groin, hamstring and calf muscles. One of the symptoms is the muscle feels hard. The result is the most severe tearing of muscle tissue.

"In Indonesia, muscle strains commonly known as ketarik," said Wawan.

Prevention by giving enough warming on the muscles to be used while exercising. If already experiencing strain, ice compress can be used as first aid to relieve pain and inflammation.

Sprain

This one involves injury to the joint. Can occur in any joint, including finger joints. Although more common in large joints such as the wrist and part of the shoulder, feet, or hands.

"The movement of the joints is no limit. If that limit is passed then the sprain injury will occur. In Indonesia, commonly called a sprain or dislocate, "explained Wawan.

Sprain or sprains could occur anywhere. Even while exercising on treadmills that in fact is safe because it is done indoors.

See similar strains. Doing enough warming on parts of the joints is mostly used while exercising.

Jump rope exercises can be used to strengthen the joints of the foot section for those of you who run sports or hobby use many joint force of the foot.

One important note is to keep keep your concentration. If you love to jog in the wild, look at the soil surface. Avoid steep or rocky areas in order to prevent the occurrence of sprains.

Knee injury

These injuries occur due to repeated movements that cause trauma to the knee joint. This injury is common in athletes running, football, badminton.

These injuries can be prevented by doing exercises squat or lunge. For example, when bending the knee, should not exceed a toe and the position of the body is maintained so that the strapping with Chin lifted.

Its function is to train the gluteus muscle plays a withholding rate of motion so that the load on the knee can be reduced.

Injured a waist bottom

These injuries occur due to sudden waist movements, repetitive, or excessive muscle power beyond the limits of the waist.

Warming remain effective ways to reduce the risk of injury to the lower waist. To reduce the risk of this injury, weight training as a back up and a stiff deadlift.

The motion flexibility exercises can also be done to reduce the risk of injury to the lower waist.