Muscle Strains/ Sprains in sport
You know you've overdone it when you feel that sharp pain jabbing your shoulder, leg or side, we've all had it happen. Whether it's pain or just a sudden stiffness, your body is telling you to stop--you've overused the muscles and ligaments that hold your bones together and help you move. You may have stretched or torn a bit of muscle tissue or tendon--a strain--or you may have torn or ruptured a ligament--a sprain. Avoiding the pain caused by these injuries makes it worth taking a few simple steps to minimize your chance of suffering from one.
Here are some simple but effective ways to reduce your risk of a sprain or strain
1- Warm up: This might sound simple, or stupid but it is one of the best ways to reduce your risk of a strain or sprain. Warm up before any activity that involves exercise. That includes weeding the garden, mowing the lawn or running marathons. Doing a few bends and stretches gets muscles and ligaments relaxed and ready to cope with the movement and weight for which they will be used.
a) Standing Quad Stretch
-•Stand on one leg (grab onto something solid if you need support).
•Bend your knee and bring your heel toward your buttock.
•Reach for your ankle with your hand.
•Stand up straight and feel a slight pull along the front of your thigh and hip.
•Hold the stretch for 20-30 seconds, release and repeat on the other leg.
b) Seated Hamstring Stretch
•Sit on ground
•Stretch one leg out in front of you
•Tuck other leg in as shown in picture
•Using either 1 or 2 hands, SLOWLY Reach down your outstretched leg, until you feel a stretch
•Hold for 20-30 seconds
•NEVER attempt to go too far, ease into the stretch,
• Repeat for other leg.
c) Standing Calf Stretch
•Stand about an arm's-length from the wall.
•Lean forward and place both hands on the wall about shoulder width apart.
•Extend one foot (the side to be stretched) behind you with heel on the ground and one foot closer to the wall.
•Lean into wall with your hips until you feel a stretch in the calf of the extended leg.
•Hold this stretch for about 30 seconds and change sides.
Upper Body Stretches
a) Overhead Stretch
•Interlace your fingers above your head.
•Turn your palms upward as you push your arms back and up.
•Hold for 5-10 seconds, then relax and repeat.
b) Tricep Stretch
•With arms overhead, hold the elbow of one arm with the hand of the other arm.
•Gently pull the elbow behind your head, creating a stretch. Move slowly.
•Hold for 5-10 seconds.
•Repeat with other arm.
c) Shoulder Stretch
•Gently pull your elbow across your chest toward your opposite shoulder.
•Hold stretch for 5-10 seconds.
•Relax and repeat with other arm.