3 necessary guidelines towards sports activities accidents in the summertime warmth!
SPORTS INJURIES INCREASE IN SUMMER MONTHS!
After we are overwhelmed by the intense warmth and throw ourselves into the cool waters of the ocean… Whereas taking part in seaside volleyball on the seaside… Whereas operating round our home or in nature… Whereas experiencing the joy of basketball and soccer… We should comply with some guidelines within the sports activities we do in the summertime months by making the most of the attractive climate! As a result of our errors that we don’t care about can result in sports activities accidents and overshadow our happiness. Acıbadem Maslak Hospital Orthopedics and Traumatology Specialist Prof. Dr. Metin Uzun attracts consideration to the truth that sports activities accidents are extra frequent in the summertime season and says, “Extra sports activities are executed in the summertime months as a result of good climate after the commonly inactive winter. As well as, the will to shed weight shortly and get match earlier than the vacation directs folks to sports activities that burn excessive energy in a short while. Nevertheless, sports activities executed unconsciously virtually invite accidents. These accidents will be critical issues corresponding to Achilles tendon, meniscus tear and cruciate ligament accidents in addition to easy muscle and tendon accidents.”
These 3 guidelines are essential!
Orthopedics and Traumatology Specialist Prof. Dr. Metin Uzun factors out that accidents will be largely prevented with some easy precautions, and says, “The three most necessary guidelines to watch out about towards accidents are; doing stretching-warming workouts earlier than sports activities, listening to the quantity of water consumed throughout sports activities, and doing stretching workouts once more after sports activities.” Prof. Dr. Metin Uzun states that correct vitamin can also be necessary in stopping sports activities accidents, and says, “Consuming habits are additionally one of many conditions to watch out about. Consuming carbohydrates earlier than sports activities and protein after sports activities each reduces the danger of damage and helps us attain our desired bodily capability. For that reason, carbohydrate-containing meals corresponding to brown rice or entire wheat pasta with a low glycemic index needs to be consumed 1-2 hours earlier than beginning sports activities, and protein-containing meals corresponding to hen, purple meat or fish needs to be consumed afterwards.”
Drink water little by little however in massive portions!
Throughout sports activities, additionally it is essential to pay shut consideration to water consumption towards the danger of damage. As a result of decreasing water consumption as a way to shed weight shortly throughout sports activities; Because it reduces the quantity of blood flowing to the mind and muscular tissues, the danger of damage will increase. Emphasizing that fluid loss will increase in the summertime as a result of growing warmth and humidity, Orthopedics and Traumatology Specialist Prof. Dr. Metin Uzun warns that you need to eat extra fluid than you usually eat, and says, “Water needs to be consumed in small quantities, particularly throughout sports activities. We are able to roughly calculate this as follows: The load earlier than and after sports activities needs to be the identical. The distinction between them is the quantity of fluid that needs to be consumed.”
THE 3 MOST COMMON SPORTS INJURIES IN SUMMER MONTHS!
Orthopedics and Traumatology Specialist Prof. Dr. Metin Uzun defined the three most typical accidents that happen throughout sports activities in the summertime months and made necessary ideas and warnings.
TENDON INJURY
The exhausting buildings that join muscular tissues to bones are referred to as “tendons”. Tendons are very robust buildings; nonetheless, they are often injured most continuously throughout sudden actions. The biceps tendon and the Achilles tendon are among the many mostly injured tendons. Prof. Dr. Metin Uzun factors out that tendon accidents can develop in anybody of any age and in anybody who does common sports activities, and says, “Tendon accidents normally happen on the finish of sports activities in those that don’t do sufficient stretching and warming up earlier than sports activities or in those that proceed by saying, ‘Final moments or final repetitions, nothing will occur anyway’ regardless of getting drained throughout sports activities.” Prof. Dr. Metin Uzun emphasizes that sudden ache and deformity within the legs are the primary signs of tendon accidents, and says, “Particularly, folks whose Achilles tendons rupture describe their misery as ‘Somebody hit my foot’ or ‘I believed they threw a stone, I regarded round and there was no stone or anybody’.”
How is it handled? Surgical procedure is the one remedy for tendon accidents. Stating that the restoration interval after surgical procedure carried out with the arthroscopic methodology varies between 6 weeks and three months relying on the realm of the damage, Orthopedics and Traumatology Specialist Prof. Dr. Metin Uzun says, “In Achilles tendon accidents, the primary 3 weeks of this era are spent resting at house. Sufferers can stroll with out assist after the third week.”
To forestall: Make it a behavior to stretch earlier than and after train.
MENISCUS AND ANTERIOR CRUCIATE LIGAMENT RUPTURE
Knee accidents are the commonest and critical accidents throughout sports activities. They usually develop in sports activities that revolve across the knee, corresponding to tennis, soccer, basketball and fight sports activities. Sudden ache and noise ranging from the knee, in some instances swelling within the knee and the shortcoming to step on the foot are frequent signs of those issues.
How is it handled? Whereas some meniscus tears will be handled with out surgical procedure, surgical procedure is commonly used for cruciate ligament accidents. Orthopedics and Traumatology Specialist Prof. Dr. Metin Uzun states that surgical procedures are carried out with arthroscopic strategies for these accidents, and says, “Whereas returning to social life after remedy takes 10 days, a interval of no less than 3 weeks is required to return to work life.”
To forestall: Don’t forget to do stability workouts and loads of stretching earlier than sports activities.
ANKLE INJURIES
Ankle sprains can normally happen in sports activities that aren’t carried out on appropriate floor and with the correct footwear. Prof. Dr. Metin Uzun, stating that after an ankle sprain; ligament rupture, edema across the tendon, fractures or stress fractures can develop, continues his phrases as follows: “These issues happen on account of accidents seen after a sudden ankle sprain or beginning sports activities shortly and instantly and shortly loading the ankle. Particularly, it’s vital to concentrate to emphasize fractures that happen attributable to individuals who don’t normally do sports activities instantly beginning sports activities and repeating the actions very continuously and an excessive amount of. As a result of, whereas returning to social life in stress fractures could be very quick; returning to sports activities life takes a really very long time.”
How is it handled? For easy accidents, resting with a wristband for 3 weeks is enough for restoration. Prof. Dr. Metin Uzun states, “Nevertheless, because the severity of the damage will increase, a 3-week bodily remedy course of could also be required on the finish of this era. Those that have extreme accidents endure surgical procedure and relaxation for 3 weeks. Bodily remedy is then began. Whereas it takes 6 weeks to return to each day life, returning to sports activities life takes a 3-month course of.”
To forestall: Remember to do sports activities on the correct subject and with applicable sports activities footwear. Improve your tempo progressively day by day. Get into the behavior of utilizing assist tools corresponding to insoles and wristbands if vital in dangerous sports activities.
Forestall sports activities accidents in 6 steps!
Do the game that fits you, in the correct space and with the correct tools.
For train, select morning or night hours somewhat than the hours when humidity and temperature are at their highest.
Don’t train on an empty abdomen. Make it a behavior to eat wholesome carbohydrates no less than one hour earlier than, as they provide you power, and protein after train to forestall muscle breakdown.
Always remember to drink numerous water, however little by little, throughout train.
Remember to heat up earlier than train and stretch afterwards.
Don’t begin exercising instantly and shortly; enhance your tempo progressively day by day.
