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11 Valuable Warm-Up Tips for Sportspersons by Rakesh Rajput
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11 Valuable Warm-Up Tips for Sportspersons |
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Health
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Before a professional sports event starts, you might have seen the players limbering up for at least half an hour or so. This is done to ensure that the muscles become flexible, joint stiffness (if any) is driven out, and the players become physically prepared to take on the rigors of participating in an active outdoor sports activity. If you too are planning to take part in any form of outdoor sports, do remember to perform the following warm-up routines, before actually taking the field: a. Skip – Use a proper skipping-rope to jump over – at least 20 to 30 times at one stretch. Knee surgeons generally advise keeping the knee bent at a slight angle, while doing skipping exercises. Of course, you need to ensure that the skipping floor is not slippery either. b. Hamstring exercises – Hamstring pulls and pains are one of the most commonly seen sporting injuries, and often end up with the concerned player having to resort to a career-threatening pelvic fracture surgery in India. To stay away from such risks, you need to extend your knees in a sitting position, and put your chest forward – to the extent that it does not hurt. Repeat this exercise a few times, to loosen the hamstring muscles. c. Balance routines – During any form of contact sports, if your sense of balance is not optimum – you might have an accidental fall, necessitating complete or partial knee replacement. Balance-enhancing exercises typically involve standing on one leg, and bending the other knee, while holding on to a wall for support. This exercise should be alternately done, for each leg. d. Shoulder stretching – This is particularly important, if you would be participating in a tennis or a badminton match. If the muscles and tendons of the upper limbs are too stiff, trying to abruptly extend them can lead to painful dislocations, often requiring a shoulder joint replacement as the corrective procedure. Ten to fifteen minutes of elbow-stretching (the elbow should remain parallel to the ground surface) can lower such risks considerably. e. Squatting – Orthopaedic specialists typically advise against trying to perform full squats, unless a person is used to doing such exercises from beforehand. Instead, it would be a safer (and equally effective) idea to do half-squats, while keeping the knees flexed at a pre-specified angle. Do not get into the squatting postures too quickly – a fall might cause you to go for hip replacements! f. Jogging – According to any physical trainer or surgeon in Kolkata, a few laps of relaxed jogging is absolutely essential – before you get into the more strenuous warm-up exercises. Make sure that you are wearing proper sports shoes, and are not running at full-tilt – placing too much pressure on the joints in the process. The blood circulation in your muscles would become smoother, and risks of sudden cramps would diminish. g. Exercising the triceps and quadriceps – To keep the prospect of a long-drawn replacement surgery in India at bay, the triceps and the quadriceps also have to be warmed up in a thorough manner. In particular, while stretching the quadriceps – your pelvis should remain in contact with the ground surface. Do not exert excess pressure on your elbows, while exercising the triceps. h. Stepping exercises – Stepping (also known as stair-stepping) exercises are meant to improve the agility and stamina levels of your knee and ankle joints. Chances of sudden ankle twists, which might usher in the requirement of knee replacements, can be lowered – by creating a small set of stairs with benches or sturdy metal boxes. Avoid making the slope of the stairs too steep – a painful slip might result! i. Stretching the calves – Like hamstring problems, stiffness/strains in the calf muscles also require corrective acetabular fracture surgery in India, at least in most cases. To steer clear of such problems, a few rounds of soleus stretch and hip flexor stretch would be really handy. If your orthopaedic doctor permits, you can do a bit of adductor stretching as well. j. Warming up the pectoral muscles – If your pectoral muscles are not adequately warmed up before the game commences – you will feel fatigued pretty soon, no matter how many hours you might have spent on knee exercises. If you are warming up at a ground, arrange for a stable post or stand – which you can hold on to, while doing the pectoral stretching exercises. k. Do not neglect minor pains and niggles – Limbering up exercises are supposed to get you in ideal shape for sports – and it is somewhat ironical that many professional sportspersons get injured during warm-up sessions! Never ever continue with your exercises, if you are experiencing sharp pains and/or other discomforts in your joint areas. A reckless attempt to fight through the pain barrier might cause grievous injuries – and even the best orthopedic surgeon in India might not be able to get you back to a fully active lifestyle again. If the temperature is on the colder side, the warm-up exercises have to be done for longer than usual. Do not ever try to hold your breath, while performing stretches. Enjoy your warm-up routines, and stay at an arm’s length from sporting injuries!
Related Articles -
hip replacement surgery in india, hip replacement operation, partial knee replacements, orthopedic surgeon in india, Knee Replacement In India,
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