|No matter how careful you
are, if you work out, you may be faced with a sports related injury.
Typical sports injuries can be caused by many factors, such as the
repetitive nature of an exercise, over exertion, and poor form.
Sports injuries run the gamut from minor tendonitis to more serious
issues like stress fractures and torn ligaments. Boxing and fitness
boxing with its impact related exercise offer multiple opportunities
for injury. There are a few basic rules to follow to reduce your
chance of sports related injury.
Rules to reduce the chance of a sports related
- Always execute the desired movement correctly.
Be sure of what you are trying to accomplish with the specific
exercise and keep the movement simple and straightforward.
Discuss your technique with a qualified instructor or expert if
you have any questions.
- Maintain your posture and body alignment
before, during and after the execution of the exercise. If you
feel unbalanced or the movement does not flow smoothly, stop the
exercise, reposition yourself and then start the movement again.
- Listen to your body. If an exercise or movement
hurts, stop performing that exercise. If an exercise cannot be
executed correctly, due to fatigue or other circumstance, stop.
Over-use and fatigue are major causes of sports injuries.
- Warm-up your muscles before exercising. Warming
up increases the blood circulating to the muscle groups. Warm up
by taking your body through a full range of motion. Do large arm
swings, easy squats, walking, knee lifts, running in place, or
ride a stationary bike. This will get muscles ready to perform,
oxygenate the tissue and prepare the body for the rigorous
exercises to come.
- Finish your workouts with stretches and
relaxation exercises. Slow down and allow the body to return the
working muscles back to their normal, pre-exercise length. Let
the heart work to flush out lactic acid.
- Proper conditioning for any sport is essential
for injury prevention. Adequate rest/recovery time, sports
specific conditioning, and stretching are should be considered
when designing your workout routine.
Key points to consider for boxing workouts:
* Wear appropriate protective gear and
Wear hand wraps and protective bag gloves when hitting the heavy
bag or working with target mitts. If sparring, always wear an
approved headgear, mouthpiece and protective cup.
* Always warm up before working out.
A proper warm up is essential for injury prevention. Warm
muscles are less susceptible to injuries. Shadow box for several
rounds, or warm up on a stationary bike.
* Stretching: One of the best ways to
reduce your risk of athletic injury is by maintaining adequate
flexibility. Practicing a few simple stretches can reduce your risk
of injury, and help you improve recovery time. Boxing is a total
body workout. ; an overall stretching regimen is essential.
* Rest: Rest is a crucial component of
proper training. Recovery days reduce injury
rates by giving muscles and connective tissues an opportunity to
repair between training sessions. Athletes with consecutive days of
hard training, generally have more injuries. Proper rest can make
you stronger and prevent overuse injuries.
If you do experience a sports related injury, you
may want to consult your physician regarding additional steps for
recovery. If pain and swelling persist after an injury occurs,
consult your physician as soon as possible.