Exercising When Tired Increases Injury Risk!
Exercising without warming up, not wearing shoes suitable for the ground when playing football on artificial turf, and doing exercises on a full stomach…
All of these can put you at risk of injury while trying to stay healthy and fit by doing sports.
Those who are new to the sport should be careful!
There is an increase in injuries due to sportsmen not doing enough warm-up and stretching exercises and not choosing the right equipment for the sport. No matter what sport is done, warm-up and stretching exercises should be done for 5-10 minutes beforehand. Sports should never be done on a full stomach. Shoes and clothing should be chosen according to the sport to be done. During sports activities, there will be fluid and electrolyte loss due to sweating. This is especially true in hot weather and must be supplemented. For this, a small amount of fluid or sports drinks should be taken 15 minutes beforehand and this should be continued at certain intervals during sports. After cramps or pain in the muscles during sports, the sport should be stopped immediately. If the person's complaints continue after a period of rest, the sport should be stopped there.
Field selection is important in indoor football matches!
People who will do sports should first check whether the ground of that field is suitable for sports. The ground of the artificial turf, the length of the fibers of the carpet, the type and amount of sand poured on it are very important. In addition; shoes and clothes suitable for the ground should be used. In the meantime, one thing to note is that the first aid packages of that field should definitely be reviewed and it should be checked whether there is an experienced person to provide first aid. In case of injury or disability, if possible, ice compress and bandaging of the injured part while on the artificial turf will shorten the recovery period. In the event of an injury in such matches, a secondary injury that will occur in the form of a sprained foot, a knee injury, or a burn in the muscles like a knife stab can lead to serious injuries.
In case of persistent pain, an orthopedist should definitely be consulted.
Instead of a situation where you can recover in a short time; meniscus tear, anterior cruciate ligament tear, ligament tear or fracture in your ankle may cause serious injuries that may even require surgery. In order to prevent these from occurring, immediately stop doing sports in the event of any injury or injury and apply ice compress to that area. This application should be continued for 15-20 minutes every hour for 24 hours. In the meantime, the injured area should be bandaged and rested. If your complaints continue to increase after these applications, you should definitely consult an orthopedic specialist.
Meniscus injuries are most common in women.
There are 2 menisci in each knee, one on the inside and one on the outside. The meniscus acts as a seal between the thigh and calf bones in the knee. The joint cartilage in the knee covers the end parts of the bones and forms the joint surface. The joint cartilage is hard and slippery and allows the surfaces to slide over each other without causing damage. Meniscus injuries, known as football player injuries but seen more in women, can occur at any age, but the causes are different for each age group. In young people, the meniscus is hard and rubbery. It is common after sudden rotational injuries under the age of 30. It occurs frequently during sports activities at a young age. In the elderly, the meniscus weakens with age. The tissue degenerates and tears easily. It can tear even after a minor injury, during squatting, going up and down stairs, and getting out of a car. In older people, meniscus tears usually occur together with osteoarthritis of the knee. Meniscus tears are frequently seen in middle-aged women who do squatting work.
To prevent sports injuries;
- If you are going to start a sport, you should do enough training. Regular training sessions that are appropriate for the sport you choose will make you more suitable for the sport you do and the possibility of injury will decrease accordingly.
- You should know the rules of the sport you are involved in very well. The rate of injury increases in sports performed without following the rules.
- Depending on the sport you are involved in, you should use protective equipment for your knees, hands, eyes, teeth and head. The supports inside the shoes you wear should always be checked and a heel ramp should definitely be placed to protect the Achilles tendon.
- Resting has a special importance in preventing injuries. There is a significant increase in injury rates after sports performed while tiring. Similarly, doing sports for a long time will be harmful to your body and will invite injury. You should not forget that your body needs to rest first and then do sports.
- Warming up and stretching properly before starting a sport will make you more suitable for the sport you will do and reduce the risk of injury.
- You should never exercise when you are tired or in pain. Pain is showing you that there is a problem. If you insist on it, you may face more serious injuries.
