HASNOR NASHRAH HASSAN
Like most athletes, you undoubtedly want to lower your chances of incurring an injury while participating in your favorites sport. Injuries increase the amount of time you can spend in leisure activities, lower your fitness, downgrade competitive performance and can lead to long term health problem such as arthritis. There are some general rules for injury avoidance, which apply to all sports. Sports scientists suggest that injury rates could be reduced by 25% if athletes took appropriate preventative action.
1. Avoid training when you are tired.
2. Increase your consumption of carbohydrate during periods of heavy training.
3. Increase in training should be matched with increase in resting.
4. Any increase in training load should be preceded by an increase in strengthening.
5. Treat even seemingly minor injuries very carefully to prevent them becoming a big problem.
6. If you experience pain when training STOP your training sessions immediately.
7. Never train hard if you are stiff from the previous effort.
8. Pay attention to hydration and nutrition.
9. Use appropriate training surface.
10. Check training and competition area are clear of hazards.
11. Check equipment is appropriate and safe to use.
12. Introduce new activities very gradually.
13. Allows a lots of time for warming up and cooling off.
14. Check over training and competition courses beforehand.
15. Train on different surfaces, using the right footwear.
16. Shower and change immediately after the cool down.
17. Aim for maximum comfort when traveling.
18. Stay away from infections areas when training or competing very hard.
19. Be extremely fussy about hygiene in hot weather.
20.Monitor daily for signs of fatigue, if in doubts ease off.
21. Have regular sport massage.
WHAT DO I NEED TO DO DURING THE GAME TO PROTECT MYSELF FROM INJURY?
Don’t ignore cramps, pain or fatigue. Most major injuries result when a player keeps playing after an injury.
Use the proper equipment. Do not wear old or worn running shoes.
If pain or swelling occurs, immediately stop the activity and rest for a few days. If pains persist, see an orthopedic surgeon.
It is important to remember that if you recognize the symptoms early and treat the appropriately, you can return to sports at your normal playing level.
SAFETY IN TRACK AND FIELD
Use teaching technique, teaching progression, lead-up and drills that take into consideration the ages, gender maturing and fitness levels of your athletes.
Ensure that your equipment, apparatus and throwing implements are in good order and that they are appropriate in weight and size for ages and physical maturity of your athletes.
Teach good safety habits as an integral part of each of your instructional periods and make your athletes aware of specific dangers that may occur in an activity.
Use repetition as the key to learning. This guideline applies not only to the teaching and performance of track and fields events but also to their associated safety regulation.
TWO SUGGESTION ACTIVITIES
1. WALKING
· This recommendation is consistent with the introductory material on health benefits, and its deals with the issues of injuries associated with more strenuous physical activity. It can be done anytime, anywhere and with anyone, young or old.
2. JOGGING
· Requires a greater cardiovascular response. There is also more stress on joints and muscles due to the impact forces that must be tolerated during the push off and landing of jogging.
HOW TO PREVENT INJURY DURING THESE TWO ACTIVITIES.
Start at a level that is comfortable for you.
Be aware of new aches or pains.
Don’t progress to the next level if you are not comfortable.
Monitor your heart rate and record it.
It would be healthful to walk at least every other day.