Himplasia
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GenericMed
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$46.86 - Himplasia 1 pc 2 bottles
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10-21 days/free
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Med-Pen
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SPORTS INJURIES AND TRAINING PREPARATION: WARMING-UP AND WARMING-DOWN
Considerable research indicates that muscles work more efficiently and with less chance of injury if they are warm. The optimal temperature for efficient muscle function seems to be about 38 degrees or 39 degrees Celsius, with a 7 per cent increase in efficiency shown for each rise in temperature of 0.5 degrees Celsius.
The point of warming-down with a few minutes of continuous activity following an event or exercise session is to prolong and benefit from the high metabolic rate achieved during the event, thus facilitating the removal of wastes such as lactic acid from the muscles. The elimination of these wastes may in turn reduce stiffness and muscle soreness.
Since blood may collect in the extremities of your body when you suddenly cease a highly strenuous activity, the result may be a feeling of dizziness or even a fainting spell. Static stretching which involves stretching to a comfortable limit and holding the position for 5 to 10 seconds is another respected method of cooling down and can be used in conjunction with a slow walk or a gentle run in place subsequent to an event.
Although there is still some disagreement amongst researchers about preferred modes of warm-up, I have found that a two-stage warm-up is quite satisfactory as an aid in reduction of the risk of injury.
The first stage involves any of a number of gentle activities capable of elevating body temperature. A brisk walk, stationary cycle, slow jog or moderate mobile cycle ride of 5 minutes or so will elevate the pulse and increase muscle temperature, making muscles more elastic and joints more supple.
Once the first stage of warm-up is complete, another session of approximately 5 minutes should be devoted to stretching exercises relevant to the specific activity in which the athlete is engaged. Gymnasts, for instance, are well advised to place an emphasis upon the back muscles, given the wide range of movements in their routines which require hyperextension of the spine. Most footballers, on the other hand, are troubled by injuries to the groin and hamstrings, so should be careful to stretch these areas adequately before commencing a practice or game.
The aim of stretching is not to overextend the joints being stretched, but to coax the muscles to their safe and comfortable limits of extension. Three to five repetitions of the static stretch, in which the extension is sustained for a period of 5 to 10 seconds, has proven to be a highly recommended form of secondary warm-up.
Be fastidious about avoiding bouncing movements, which tend to extend muscles and joints beyond their safe limits. Ballistic or bounce-stretching can itself tear muscles and additionally increase the risk of injury by allowing a joint more mobility than is proportional to the support tension which adjacent muscle groups can provide. Too much flexibility in a joint can dispose athletes, especially those in contact sports such as football, to injuries that could easily have been avoided had joint mobility been less. The old saying “The more flexible you are, the better’ does not always hold true and can be positively misleading. A good warm-up will involve stretching all the major joints and muscles, but with an appropriate emphasis upon those areas most susceptible to injury, given the nature of the sport.
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