Recovering From Joint And Muscle Injuries
There are many types of injuries that athletes can sustain while playing their sport
, but muscle and joint injuries are among the worse. Rehabilitating from these injury types can be difficult, but it is important that they train properly if they want to return to play.Muscle cramps are often the result of dehydration, so it is important that athletes make sure that they are hydrating properly before, during, and after their workout. An hour before you start your jog, try to drink at least one bottle of water or other non-caffeinated fluid.
Stop drinking at that point so that you can avoid extra fluids and prevent having to stop to go to the bathroom during your jog. To make sure you are hydrated before you start running, you can drink another cup of water before you actually begin.
If you are doing a long run or race you can do a "salt shot" before you start running. This means you should pour a small packet of salt in your mouth and drink it down with water.
The general rule of thumb for fluid consumption during your jogs is that you should take in 6 to 8 ounces of fluid every 20 minutes during jogging. During longer jogs that take 90 minutes or more, some of your fluid intake should include a sports drink to replace sodium and other minerals lost through sweat.
Muscle cramping often occurs as a result of electrolyte imbalance, so it is important that you replace your electrolytes. Do not forget to rehydrate with water or a sports drink after your run.
Staying well-hydrated will help prevent muscle cramps, but if you are dealing with cramps on a jog, try slowly stretching the affected area. Stopping to stretch for a minute or two during a run will help keep the cramps from getting worse.
Another possible cause of muscle cramping at the end of long jogs or races is that you simply went out too fast. Deliberately jog your first mile slower than you plan to run the final one.
This can be tough to do, since you will most likely feel really strong in the beginning. But keep in mind that for every second you go out too fast in the first half of your race, you could lose as much as double that amount of time in the second half of your race.
Try to make sure that you are in the correct starting position. Do not start yourself with faster runners because you will most likely try to keep up with them even though your body is probably not ready.
Start your race at a comfortable pace and make sure you check your watch at the first mile marker. If you are ahead of your anticipated pace, slow down and conserve your energy, especially if you are ahead of the competition.
Practice starting out slow during training jogs. When you do your long jog each week, try to hold back during the first few miles.
This will allow you to get used to the discipline of not going out too fast. Going for a sports massage is a good way to treat soreness that often develops as a result of muscle cramps.
Regular massages also help keep your muscles in optimal shape, greatly reducing your chances of muscle cramping during jogs. The first step for achieving joint stability after a lower body injury is to have a doctor assess the joints for misalignment or structural defects caused by the injury.
Your physician will check the joint alignment and test for weakness or deficits in soft-tissues like tendons, ligaments, and cartilage. Correcting these deficits may require taping, bracing, or even surgery.
Once the joints are returned to proper alignment, joint stability is addressed. Specific exercises are prescribed to help restore function.
These exercises target balance, range of motion, flexibility, strength, and endurance. In order to make a full recovery from an injury an athlete must fully participate in their rehab program.
Neuromuscular training is vital to joint stability. Neuromuscular control is how a runner adjusts to uneven pavement or shifts his weight to stay balanced on inclines.
A joint that possesses a high level of neuromuscular control and a highly sensitive feedback system can respond appropriately to variations in forces placed upon it during activity and decrease risk of injury. The goal of this routine is to train joints to adapt to stimuli received either during or prior to initiation of a deleterious movement.
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