What is the best way or ways to avoid injury when restarting
a sport in the spring?
This is a common issue for sports enthusiasts who don’t
properly maintain fitness levels in the off season and certainly includes
weekend warriors. This reinforces the importance of
maintaining an adequate level of conditioning to both live a healthy life and
enjoy partaking in sports such as tennis and golf.
A fitness program designed to both prevent injuries and help
provide sports enjoyment should include stretching, aerobic and strength
training. Some of the common areas for injuries are the shoulders, elbows and
hips, therefore some of the training focus should be on strengthening these
areas. There are exercises that will build up these areas involving the use of
dumbbells and bands.
For the shoulders hold a light dumbbell in each hand and
rotate it in a clockwise motion while holding it at shoulder height to train
the rotator cuff area. Reverse direction
and do a series of rotations in that direction.
For the hips attach a cable from a cable machine to your
ankle and do a series of side, rear and frontal extensions to develop strength
and flexibility.
To strengthen the elbow region use dumbbell curls, strength
band triceps extensions and wrist rotations using an iron grip twisting tool
,available at sporting goods stores.
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