Don't Let Injury Sideline Your 2012 Goals

January 4, 2013, 9:01 amYahoo!7

Safety precautions should play part in New Year get fit resolutions to avoid injury, advises Sports Medicine Australia.

Don t let Injury Sideline your 2011 Goals
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Drink plenty of fluids during exercise. Photo by Getty.

During January, many enthusiasts start new exercise regimes to get fit and lose weight gained over the festive season. However, without taking suitable safety precautions before starting activities, injuries can occur – postponing any fitness benefits.

Each year one in 17 Australians is sidelined as result of a sports injury, making injuries one of the major barriers to participation.

Sports Medicine Australia spokesperson, Dr David Bolzonello says this need not be the case, as up to half of all sporting injuries are able to be prevented.

“At the start of every year, many people dive into their New Year’s resolution of physical activity without good preparation and suffer injuries that restrict their steady progress toward their fitness goal,” said Dr Bolzonello.

“The risk of injuries should not deter people’s enthusiasm and motivation to get fit and healthy. All they need to remember is to undertake some simple measures before, during and after physical activity.

“This preparation should reduce the likelihood of getting injured and increase the chances of a happily fulfilled New Year resolution,” said Dr Bolzonello.

Tips to Avoid Injury

To assist in achieving an injury-free New Year resolution, Sports Medicine Australia offers the following timely advice:

1. START SLOW:

Avoid doing too much too soon. Start at a level and pace you’re comfortable with. Gradually increase your workload over a series of sessions.

2. WARM UP AND COOL DOWN:

Always warm up and cool down when undertaking activity. Warming up prepares you both mentally and physically for performance and decreases your risk of being injured. To warm up, simply start your chosen activity at a slower pace. Also remember to cool down after activity sessions to help reduce muscle soreness and stiffness.

3. PREPARE FOR THE HEAT:

Take care when exercising in hot conditions, which are common in January. During activity, try to rest in the shade whenever possible and protect yourself by wearing light clothing, sunscreen, sunglasses and a hat.

4. HYDRATE:

Always drink fluids (water or a sports drink) before, during and after activity. Drink at least 2 cups (500ml) an hour before exercise, 150ml every 15 minutes during exercise and enough to fully re-hydrate yourself after exercise.

5. DRESS APPROPRIATELY:

Wear protective equipment such as helmets, padding and/or mouthguards, where required. Good quality footwear are also a must as a number of studies have found a relationship between the type of footwear worn and the incidence of injuries to the lower limb.

6. R-I-C-E-R:

Know what to do if an injury occurs, especially if you have suffered an injury in the last 12 months. Statistics show that previous injury increases the risk of further injury by 57 per cent. Use RICER – Rest, Ice, Compression, Elevation and Referral.

“People should also remember that if they’re ever in doubt they should consult their health professional for advice,” said Dr Bolzonello.

For more information visit sma.org.au

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5 Comments

  1. Jason12:20pm Tuesday 04th January 2011 ESTReport Abuse

    I swim in a masters squad. We do around 4.5 km in an hour & a half, 4 times a week. I can assure you that REAL swimming training like that does lose you weight! Fat old ladies bobbing along doing breaststroke at 10 mins per lap do not lose weight. It's all about quantity and intensity.

    Reply
  2. Gordon10:00am Tuesday 04th January 2011 ESTReport Abuse

    Swimming!!?? Rather pull a hammy than drown or get a shark bite

    1 Reply
  3. KandiDove8334209:24am Tuesday 04th January 2011 ESTReport Abuse

    I am a triathlete. While I think swimming is great, it does nothing for the bone density. The researches have shown that swimmers and cyclists sweat out the calcium from their bones and they do not create enough stimulus for its replenisment resulting in lower than average bone density.

    4 Replies
  4. marmotte07:20am Tuesday 04th January 2011 ESTReport Abuse

    I second Lee's comment. JUST SWIM! Swim laps. Join Aquarobics. Especially swimming is one activity you can do until old age, as long as somebody will take you to the pool to enjoy the dip. Risk of injury is very small. It keeps your muscles subtle and your heart healthy. Swimmers look great too! :)

    1 Reply
  5. Glib03:24pm Friday 31st December 2010 ESTReport Abuse

    Don't run at all. Just swim.

    3 Replies
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