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Wednesday, October 31, 2012

Preventing Common Injuries


People suffer from various injuries that could have been easily prevented. Taking the time for the necessary precautions is highly significant for preventing injuries. Warm-ups, stretching, exercise, and proper body mechanics can help reduce the chance of injuries from occurring.

Warm-Ups    
Common sports injuries result because of cold muscles being pulled or torn. Warm-ups should be applied before exercise or any high-intensity activity. Warm ups help promote an increase in blood flow to the muscles, allow the heart to steadily pump more blood into the arteries, and it allows the muscle tissue to become more elastic. The most crucial benefit of warm-ups for injury prevention is that it allows the muscles, tendons, and ligaments to be more elastic. This allows the soft tissues to be more resistant against being pulled or torn during rigorous physical activity. A typical warm-up can correspond of light jogging or low-resistance exercises involving the joints that are involved with that exercise or activity. Warm-ups should always be performed before exercise.

Stretching
Stretching can help prevent injuries from happening by allowing muscle tissue to elongate to it's maximum length. Stretching should be done after warming up. There are many types of stretching: static stretching, PNF stretching, dynamic stretching and eccentric quasi-isometrics. Static stretching consists of stretching a muscle to its maximum range of motion and holding the stretch for a certain amount of time. PNF stretching, done with the assistance of a partner, is an active stretch that corresponds with the partner stretching the muscles of the practitioner and the practitioner isometrically resists the force of their partner. Dynamic stretching is an active stretch that consists of stretching a muscle to its maximum range of motion with controlled exercise movements where the muscle relaxes after the movement extends the muscle to its maximum range of motion. Eccentric quasi-isometrics is another type of active stretch that consists of stretching a muscle in its eccentric state by holding the stretch in the midpoint of an exercise, which can be a controlled weight-bearing exercise, such as a chest fly, where the actual stretch happens when the the muscle is forced into a lower eccentric position. Although static stretching is the most popular type of stretching, PNF stretching and dynamic stretching have become popular as a superior method of stretching.

Exercise
Exercise, such as jogging, can prevent joint injuries from happening by strengthening the muscles, tendons, ligaments, and bones of the body. Weightlifting with moderate resistance strengthens the muscles of the body and it strengthens the bones of the body. Consistent exercising can provide people with the benefits of a more stronger and injury-resistant body.

Proper Body Mechanics
Utilizing proper form when exercising can help prevent injuries by allowing the joints to move in their proper range of motion. The joints of the body should not be extended past their maximum range of motion because this can cause their ligaments and tendons to be pulled or ruptured and it can cause the joints to subluxate or dislocate. Improper use of the joints can also cause the cartilage of the joints to rupture. Applying proper body mechanics to exercise and everyday activities can reduce the chance of various joint injuries from happening. 

Conclusion
People can prevent most joint injuries from happening by bestowing warm-ups, stretching, exercise, and proper body mechanics on a constant basis for exercising and rigorous activities. Applying these precautions to exercise and everyday activities can allow people to live more healthily and happily. 

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