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Essential Sports & Fitness Safety Tips for Athletic High School Students

Posted on: January 7th, 2014 by admin No Comments

Unfortunately, student athletes tend to acquire rather severe injuries when on the playing field and some of these injuries can sometimes require extensive sport chiropractic care. The National University of Health Sciences’ sports medicine experts have some tips for young athletes and their parents on how to get the most out of their sports activities. That way they can maximize the benefits while avoiding the debilitating injuries.

So here are some of those tips for teenage athletes who want to avoid injuries requiring chiropractic care and increase their performance:

  • Engage in light activity and then progress to moderate activity at leave 5 minutes before participating in a sport. You know you are properly warmed up when sweating a little.
  • Cool down and stretch after physical activity. Don’t just stop and walk away. Ensure each stretch is held for 30 seconds to one minute and don’t bounce.
  • To train safely, never increase the intensity of exercise or the amount of weight lifted by anymore than 10 percent every 14 days.
  • Specifically train for your sport. Different patterns are used in different activities and this means the muscles used for each is different.
  • Heart rate guidelines should be used when training for endurance sports, such as cross country. It is best to talk to a professional about the safe ranges for a child.
  • Take one or two days off. Sport chiropractic care is also ideal if there are any issues so that it is easier to stay in the game.
  • Engage in different activities during cross training. This allows the body to repair itself while gaining endurance and strength.
  • The body adapts to a fitness program every four to six weeks, so exercises should be changed to avoid overuse injuries and improve performance.
  • Drink plenty of water and don’t let thirst be your guide. Drink two to three cups of water up to two hours before engaging in exercise and then have plenty to drink during.
  • If the weather is hot or humid, 8 to 10 ounces of water is needed every 20 minutes. Fluids must also be consumed after exercise. If urine is not clear, then that means not enough water is being consumed.

If there is every any back or neck pain resulting from sports activity, then sport chiropractic care can help rectify the issue so that further injury can be avoided.

Image credit: (ckipel)

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