Loma Linda Foot & Ankle Center

Preventing athletic injuries

Posted on 24. May, 2010 by Mariam Amiri in Sports medicine

• Proper nutrition: increased need for water, sports drinks, nutritious meals. Prevent dehydration.
• Attire: in warm weather use light loose-fitting clothing; in cold weather use layer of clothing to conserve body heat. (prevent hypothermia and dehydration).
• proper technique of the activity performed to reduce injury. Integrate adequate rest and recovery periods. Increase activity level gradually to allow adaptation to stress on the muscle groups.
• Strengthening exercises: prevent body fatigue, alternate days to allow sufficient muscle recovery. It improves musculoskeletal function, maintains stability to protects joints from injury.
• stretching exercises are important in enhancing joint flexibility and resistance against stress. Maintains joint and muscle flexibility. Proper stretching is done pre and post exercise, is eased into; held for approximately 30 seconds and released. It should not be painful. Avoid bouncing ( it causes reflexive muscle contracture and strain injury. Stretch all muscle groups expected to be used during the sports activity intended.
• Warm up: the body’s core temperature is gradually increased, prepares muscles for the increased demands and increases muscle elasticity.
• 5-10 minutes of cool down activity allows heart rate to return gradually to pre-exercise rate.
• remember a competitive athlete is a well coached and informed athlete with regular exercise program. Be attuned to body signals.
• Proper shoe gear and biomechanical control (topic will be addressed soon)
• Finally a few words on running:

Downhill running stresses the knees, anterior compartments of the legs, quadriceps and the heels.

Uphill running stresses the low back, Achilles tendons and hamstrings.

Best surfaces to run on are compacted dirt and synthetic track and worst surfaces are those that can not dissipate shock such as concrete. Banked surfaces produce a functional limb length discrepancy; so alternate direction of laps (clockwise and counter clock wise directions every couple of laps). Conditions such as ankle instability deserve special attention specially when running on uneven grounds.