5 Things to do to Prepare for Fall Sports

Prevent Injury for Fall SportsThe Olympics started on August 5th in Rio de Janeiro, Brazil and many of the summer practices have started for high school fall sports teams already.

IBIS World reports that nearly 20% of the U.S. population participates in sports. That’s nearly 64 million people and according to safekids.org one in three children who plays a team sport is injured seriously enough to miss practice or games. Of course, this can get even worse as we age and our bodies can’t perform like they used to.

What should you do to prepare for sports?

  • Always check with your doctor. No matter your age, be sure to have a physical and get the doctor’s okay to participate in activity.
  • Be sure to warm up and stretch before you start playing
    • A great warm up activity includes 10 minutes of jogging and then stretching the major muscle group.
  • Stay hydrated
    • The American Council on Exercise has suggested the following guidelines for drinking water before, during and after exercise:
      • Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising
      • Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up
      • Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise
      • Drink 8 ounces of water no more than 30 minutes after you exercise
  • Stay safe and wear appropriate gear
    • Whether it is a helmet or reflective clothing, be sure to be safe and wear the recommended gear for the activity you are doing.
  • Make rest a priority
    • Avoid an overuse injury and take breaks.
    • Make sure you listen to your body and pay attention to any pain, injury or illness you might have

While these are great ways to prepare for sports, don’t forget that whole body cryotherapy (WBC) can assist in the recovery process. Research has shown that cryotherapy triggers endorphins and increases your blood flow and even one cryotherapy session significantly decreases muscle inflammation and swelling and mends damaged muscles, joints, tendons and ligaments.

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