How to avoid sports Injuries ?

Everyone knows Injuries are the worst part of Sportsman carrier.Once you are injuries.You have only option to heal and it takes time.I am sharing reasons why we get hurt and some helpful tips by which you can prevent yourself from injuries and boost your performance.Our body is not a machine.We have to listen our body ,when injury symptoms come.

Why we get Hurt:-

1.  Bio-mechanical weak feet and unequal leg length.

2. Poor flexibility and over stretching 

3. Muscle Imbalance

4. Improper Rehabilitation

5. Error in Running form/skills

6. Over strain/under training

7. Inadequate recovery/sleep

8. Everyday hard surface running is bad

9. Sudden change in intensity,duration and frequency in training

10. Poor advice from non-sports Doctors

Habits into training program to avoid Injuries:-

1. Frequent easy days in training program.

2. Flexible mental attitude.

3. Good Diet.

4. Wear good shoes.

5. Watch body weight.

6. Relaxation & message therapy.

Take some precautions during training and good rest between training sessions and you will be injury free.
Plz Share your views

Pradeep

What should Athlete Eat 3-4 hours before a Game?

The pre-match meal is the most important meal when it comes to sports nutrition.Your pre-game meal can make or break your performance.What you eat before Match has a significant impact on your performance.Eating right food before Competition helps in better performance.It  should contain  500-1,000 calories, advised by dietitians.

#The best fuel for the job are carbohydrates, as they are digested quicker through the stomach, releasing energy more efficiently than fats or proteins.

#Sports nutrition, including “Nutrition” by Stanford University professor Paul Insel, recommend that endurance sports athletes, like soccer players, eat a diet consisting of 60 % or more in carbs. It provides fuel for leg muscles.

Once a Sports Nutritionist Expert Mr,Fernando(Qua Nutrition Clinic) came to my sports academy and told us about what should we eat 3-4 before match..Here i am sharing it:-

What should we eat:-

• Beetroot paratha/salad

• Veg paratha + curd

• Baked beans on toast

• Egg sandwich

• Oats porridge + fruit

• Veg cheese toast

• Chicken /veg cheese roll

• Fruit salad with curd

• Whole wheat pasta with red sauce

• Brown rice with veg / chicken curry

• Beetroot + fresh lime juice

    

  Thanks
  Pradeep

What should we eat before less than 1 hour of ecercise/match

! Banana
! Nuts + dried fruits
! Sports drink
! Carbohydrate gel
! Cereal / granola bar
Source :Qua Nutrition

What should we eat 1-2 hours before of ecercise/match

! Milk shake
! Fruit smoothie
! Breakfast muesli + milk
! Brown Bread + jam
! Cereal / granola bar
! Curd
! Fresh fruits salad
! A large banana
! Nuts + dried fruitd
Source :Qua Nutrition

How to do proper Warm-Up

Warm up is performed to activate our rest muscles before any event/tournament/match/stressing our body.Warm-up is consists of different activities like jogging/stretching/jumping etc.It's a gradual increase in intensity of work out.If you enter in competition without warm-up .there is a high risk of injury and you can't give your best performance also..so warm-up is much needed thing..but in routine i see many athlete ignoring it and they regret later..


According to research found that in United States of America(USA)..athlete takes warm-up seriously and that the reason they are performing on Olympic level and long lasting like...Michael Jordan..Michael Phelps..Sarena Williams..Muhammad Ali ..Kobe bryant..Tysan gay and the list is long lasting..

Time Duration

I have been trained in some top level academies and i want to share what is proper warm up.World top players do warm-up for 45 minutes and normal athletes do it 20-30 minutes...

Exercises

• 10-15 minutes jogging/skipping/stationary cycling/easy aerobics
• Static stretching 
• Sports specific like doing activities which reflect movements and actions will be required during your sporting event.
• Dynamic stretching

 Benefits

• Increased muscle temperature ,warmed muscle can easily contracts and relaxes.
• Get rid of Injury ,Pain and Soreness
• Better Performance in event
• Recovery from past injuries
• Reduces the resistant of blood flow
• The range of motion around a joint is improved 
• The warm up time is good time of preparing yourself mentally for event by reviewing skills & strategy and and increasing focus... 

Plz share your views

Pradeep