Sports injuries respond best to early aggressive management. In cases with recurrence and delayed healing biomechanical correction is equally required.
Prevention: It’s always the best way to stay fit and healthy. Here are a few key preventive tips:
1. Work yourself into shape slowly & design your exercise program as per your availability: Is the most important element of prevention, particularly for “weekend warriors” who may be tempted to go all out without preparing themselves properly.
Use a graded exercise program to get into shape gradually and then stay in shape the year round.
2. Do proper warm up before each exercise session and cool down afterwards.
3. Don’t overdo it: Fatigue and dehydration impair concentration, often leading to a misstep or fall.
Overuse is the major cause of injuries; give your body a chance to rest and recover after workouts, particularly when you’re first getting into shape.
4. Stretch regularly; exercise makes muscles strong, but they also get tight and short — stretching preserves flexibility and reduces the risk of injury.
5. Use good equipment; it’s particularly important to have supportive, well-fitting shoes for weight-bearing activities.
6. Use good technique; a few lessons or a little coaching can improve your mechanics as well as your performance.
7. Recognition. If prevention fails, early detection is the next line of defense. Be alert for symptoms. A bit of soreness and stiffness is normal, but pain, swelling, diminished strength or mobility, and discoloration of the skin is not.