HOW WARMING UP & COOLING DOWN PREVENT INJURIES
Are you looking for an edge on the playing field? Or maybe you are more interested in preventing injuries and maximizing your recovery. At The Physiotherapy Center LTD., in (town), our physiotherapists are up-to-date on the most advanced strategies to prevent injuries and enhance performance! Over the years, some updates have been on the most effective way to prepare an athlete for competition. In years gone by, the main recommendations were to perform sustained stretches before competitions. Still, research showed us that there are more effective ways to prepare for competition and prevent injuries simultaneously. WHAT ARE THE MOST EFFECTIVE WARM-UPS AND COOL-DOWNS TO PREVENT INJURIES? Dynamic stretching and Proprioceptive Neuromuscular Facilitation (PNF)-type stretching has been shown to help improve range of motion, increase blood flow and improve overall performance, especially in sprinting and jumping sports. It has also been shown that warm-ups that simulate the actual sport (functional movements) you are about to participate in can help improve your performance. But long-duration (<60 seconds) static stretching may impair your performance and should be avoided or followed up by dynamic stretching and/or a general warm-up. If your primary goal is to prevent musculoskeletal injuries to the hip, knees, or even the shoulders, warming up properly will focus on increasing blood flow, mobilizing the muscles and joints, and cooling down (recovering) properly. There is significant evidence to support the use of warm-up programs in a team and individual sports, with an expected reduction of the risk of injury by over 35%. CALL & START HEALING TODAY (345) 943-8700
Recovery is as important as warming up and should consist of proper hydration, nutrition, and foam rolling to minimize post-workout soreness. Adequate sleep is by far the most important tool for recovery and injury prevention and should be at the top of the list for every athlete! No matter your age or ability, learning to warm up and cool down can make all the difference between injury and playing pain-free! Sources: https://link.springer.com/article/10.1007/s40279-018-0958-5 https://www.sciencedirect.com/science/ article/abs/pii/S1521694219300312 https://link.springer.com/article/10.1007/s40279-017-0834-8 https:// www.frontiersin.org/articles/10.3389/fphys.2019.01468/full https://www.sciencedirect.com/science/article/abs/ pii/S1360859220300218 https://www.thieme-connect.com/products/ejournals/abstract/10.1055/a-0905-3103
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
Phone : (345) 943-8700 Fax : (345) 943-8701
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