It goes without saying that good physical fitness is of the utmost importance in avoiding injuries. Those whose basic fitness is below average are more prone to injury both from accidents and overuse.

A basic physical fitness can be achieved by exercises and general physical activity carried out throughout the year. After a period of inactivity the ability of the body tissues to absorb oxygen decreases noticebly. A relatively short period of inactivity (even 20 days) can reduce the their capacity to absorb oxygen by 20-45 percent. When the demands are reduced there is a corresponding decrease in the cardiac output, muscle mass diminishes and blood volume decreases. The body is less efficient in transporting oxygen from the lungs to the tissues and as a result, the energy supply of the muscles is reduced.

All training aimed at achieving good basic physical fitness should be progressed gradually and this applies above all to those who are no longer young.

Warm-up exercises are designed to prepare the body for the ensuing sporting activity. They have two functions: to prevent injury and to enhance performance. In a body at rest the blood flow to the muscles is relatively low and most of the small blood vessels supplying them are closed. When activity begins, the blood flow to the muscles increases as the vessels open. A muscle can achieve maximum performance only when all its blood vessels are functional.

A progressive warm-up leads to a marked decrease in the risk of injury and an enhanced performance, while at the same time providing some psychological preparation for the task to come.

Warm-up exercises should begin with movements of the large muscle groups as these are the main areas to which blood is redisttibuted. After this general warm-up, more specialized exercises can begin. Stretching of muscles and joints is essential, but heavy loads at the outer limits of joint movement should be avoided The final stage of warm-up concentrates on tcehnique, perhaps checking a run-up or practising a sport-specific movement. The pace of the exercises can bc gradually increased, and the warm-up sessions should last for at least 15-20 minutes, depending on the sport involved

After a warm-up, a fresh shirt should he put on to prevent the muscles cooling too quickly as sweat evaporators and a tracksuit is also advisable for warmth The effect of the warm-up soon starts to wear off and ideally the time delay before competition should he no longer than 10 minutes.

Warm-up exercises should be completed before both training and competition, and clearly represent a major factor in preventing injury and enhancing performance.

After training or competition cooling-down exercises, such as gentle jogging are desirable. Stretching should also he part of the cooling-down process if maximum benefit is to be achieved.

For more information contact:
HAQ ORTHOPAEDIC HOSPITAL
18 Sanda Road, Lahore
Pakistan.
Phone:92-42-7312860 to 2
Email:info@haq-ortho.com