운동상해를 예방할수 있는 20가지 팁입니다.
[정보] 20 injury prevention tips
● Avoid training when you are tired.
● Increase your consumption of carbohydrate during periods of heavy training.
● Increase in training should be matched with increases in resting.
● Any increase in training load should be preceded by an increase in strengthening.
● Treat even seemingly minor injuries very carefully to prevent them becoming a big problem.
● If you experience pain when training stop your training session immediately.
● Never train hard if you are stiff from the previous effort.
● Pay attention to hydration and nutrition.
● Use appropriate training surfaces.
● Check training and competition areas are clear of hazards.
● Check equipment is appropriate and safe to use.
● Introduce new activities very gradually.
● Allow lots of time for warming up and cooling off .
● Check over training and competition courses beforehand.
● Train on different surfaces, using the right footwear.
● Shower and change immediately after the cool down.
● Aim for maximum comfort when travelling.
● Stay away from infectious areas when training or competing very hard.
● Be extremely fussy about hygiene in hot weather.
● Monitor daily for signs of fatigue, if in doubt ease off.
● Have regular sports massage.
출처: http://www.sportsinjurybulletin.com