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Health Tips: Out of Sport Injury Shadow
2016-03-28 17:27:33

We love sports, they not only keep us physically healthy but mentally and spiritually as well. Unfortunately, playing sports can often times lead to injuries if you are not careful. Serious sports injuries, can give us a negative view of sports when actually with the right treatment they can heal and get you back in the game. In reality, not all sports are right for everyone so it is best to listen to your body to find the best fit for you. 


Sit Ups


Doing sit ups for 30 minutes can get you to your target heart rate and make you burn calories. The problem is that if sit ups are not done properly, you can easily injure your back and neck. Doing sit-ups is in fact a good way to strengthen your abdominal muscles. We recommend that doing sit-ups for at most, 10 minutes is ideal for a good workout.


Long distance running


Running is a great workout because it involves using all muscles in the body which makes it ideal for losing weight. One thing that you must keep in mind is that, because running involves our muscles and joints, you must be mindful of your knees. People who are overweight should start with walking or jogging. Gradually working your way up to running is a good way to get used to using muscles that we don’t use everyday and to avoid injuries. Cycling and swimming are also good choices.



Brisk walking

Walking is a great way to get in shape and stay fit especially for people who are overweight. It puts less strain on the knees and is low impact unlike running. NOTE: Avoid brisk walking for a long period of time if you experience pain or strain in the hips.




More and more  people are falling in love with tennis. Unfortunately, many people believe that they don’t need to take lessons in order to play. Poor tennis technique raises the risk of developing painful injuries like knee pains, shoulder  strains, and “tennis elbow’. 

Recommendation: For beginners, learn the proper technique from a professional coach in order to avoid injuries .




Playing badminton involves more use of the shoulder muscles than the  wrist when swinging the racket. Overuse of the wrist can result in painful wrist injuries such as carpal tunnel. 

Recommendation: When you play badminton, have a professional coach assess the way you play and help you to improve your technique. The better you technique gets, the lower risk you have of getting injured.



Exercise equipment

Before using gym equipment please be sure to read the instruction manual or have a gym employee explain the proper uses to you. Before using the equipment, you should also know your strengths, limitations, and fitness level as well. This will allow you to be safe and lessen your risk of injury while using the equipment. 



The following are way you can dramatically reduce your risks of sports injury


1. Intensity:

Intensity is essentially how hard to make your body work during the workout. The interesting thing about the intensity of a workout is that its different for each person and each workout. Depending on your strength level, endurance, daily physical activity, and overall health you may be able to handle a more intense workout than someone who is not in as good shape as you. For people who wish to burn fat and/or improve cardiovascular endurance, you should reach your target heart rate during your workout.

Target heart rate = (220 – your age) X0.6- (220 – your age) X 0.8

For  example: 40 years old, his/her target heart rate = (220-40) X 0.6 - (220-40) X 0.6 0.8=108 -136bpm (beat/minute )

2. Duration

Deciding how long to exercise depends on your goals and your current fitness level. You should start by exercising in small amounts first before building up to long workout sessions. You can start out by exercising for 5-10mins at a time and gradually build up your endurance so that you can exercise for longer periods of time. Everyone is different so be sure to make goals for yourself and to listen to your body; if something hurts, either stop what you are doing or change how you are doing it. Bad form leads to injuries.

3. Warm up exercise

The purpose of warming up before the actual workout is to warm the muscles and to prepare them of the workout. Warming up prevents injuries such as pulled muscles, straining, and spraining. Your warm up should gently prepare your body for the workout and gradually increase the heart rate. Warm ups can be done 10-15mins before the core workout.

4. Proper warm up

1) Warm ups are meant to prepare the body for the core workout. These are meant to be gradual not to make you sweat. Sweating while warming up is a sign that you have reached your target heart rate and in turn, you are over working yourself. Over exerting your body makes injuries that much more likely. A warm up is meant to help not hurt. Jogging, walking, and cycling are good warm ups. You can also do what is a called  a passive warm up; staying in a relatively high temperature room and allow the heat warm your muscles.

2) Stretching should be the first thing you do before you work out and is an essential part of a workout. Stretching before you actively warm up or work out as it will loosen the muscles for the workout. 

3) Joint stretching: Stretching your joints helps to maintain a good range of motion and allows you to move around without strain or joint pain

5. Exercise and Emotions


Some people believe that exercising while angry or stressed is a good way to blow off steam and relieve stress. The truth of the matter is that working out while stressed or generally in a bad mood can hurt more than it helps. When trying to exercise while in a bad mood, it is very easy to push yourself too far and risk injury.

Please avoid exercising if you experience 1 or ore of the following:

1. Fatigue or sleepiness

2. Bad Mood

3. Anxiousness, nervousness, lack of concentration

4. lack of motivation or depression


6. Exercise and Weather

Some people exercise regardless of the weather, rain or shine. You should take precautions when exercising depending on the weather.  

  1. Winter: wear enough layers to keep you warm but not so many that you get over heated
  2. Summer: The combined heat and humidity make it easy for our bodies to overheat, likewise in high heat conditions it is easy to get dehydrated. Be sure to wear the appropriate clothes and use sunscreen to avoid sunburn.
  3. High Altitude: At high altitudes, there is not as much oxygen in the air which makes our hearts work much harder than normal. When exercising in these conditions, please pace yourself to avoid altitude sickness, also known as, Acute Mountain Sickness (AMS).
  4. Diving: As we know, ocean water temperatures tend to be quite cold and the water pressure varies depending on the depth. If you ascend too quickly, you run the risk of getting decompression sickness which leads to numbness in the muscles, trouble breathing, rash, and if left untreated can lead to death.

All in all, make sure to take all of the proper precautions for your workout and workout environment. Listen to your body and your heart. If something doesn't feel right, it probably isn't.

7. Muscle soreness after exercise

Many people think that muscle soreness comes from over working or from building new muscles. The soreness is actually caused by a build up of lactic acid which builds up in our muscles naturally when we exercise. This is perfectly normal and will subside on its own. 

Recommendation: If you experience muscle soreness, its best not to stop exercising but instead reduce the intensity of your workout. Go easy on yourself for 1 to 2 days and then gradually build up to your normal workout intensity.

8. Method to reduce muscle soreness

When you try a new workout (method, equipment, etc) start off slow and pace yourself. Over exerting yourself too quickly will not only cause worse pain after the workout but will put you at high risk of serious injury. Remember to always warm up with light exercise before the core workout. As for muscle soreness treatment, heat therapy (dry heat and moist heat)  works very well.

9. First -aid for sport injury

If your muscles are sore and swollen, the most common remedy is using ice pack (cold compresses). Put the ice pack on you sore muscles for 10 minutes. try not to go over 10minutes.

10. Rehabilitation after sport injury

Don’t make the mistake of getting back to playing sports too soon. You have to be sure that when you get back to sports that you can play without pain which can be a sign of further damage to the injured area.

  1. Try to find out what caused the injury. Sometimes injuries are caused by things that we can correct ourselves like technique or posture.
  2. Be patient. It takes time to recover from an injury. Don’t push you body to much, this will only make the injury worse and that much harder of you to recover. It is recommended that you take 2 weeks (not much longer than that if need be). 

Resource: MSH CHINA


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