Sports Medicine — Physical Education STD 12 Commerce — Question

Famous sports scientists suggest that the injury rate can be reduced by 25% if sportspersons take appropriate steps for the prevention of sports injuries which are mentioned below:

1. Proper Warming-up: Before sports training or participation in sports competition, proper warm up is essential. It definitely reduces the chances of getting injured because muscles remain in tone-up position after getting proper warm-up. A proper warm-up routine should be of minimum 10 minutes. Start warm-up with a few minutes of gentle exercises, such as jogging or slow running. Gradually, increase your pace until you are running briskly. After 2 or 3 rounds of track, do some stretching exercises specially of those body parts that you will be using in your sports. However, it does not mean that you should not do the exercises of all parts of your body. Such type of warm-up is always helpful in reducing the chances of sports injury.
2. Proper Conditioning: It is a well-known fact that many injuries are caused by weak muscles which are not ready to meet the demand of your sports or games. So, for getting proper muscular strength, proper conditioning of your body is essential. Weight training and circuit training methods are significant methods of proper conditioning. These methods of conditioning improve the neuro-muscular coordination which is also helpful in preventing sports injuries.
3. Balanced Diet: A balanced diet is also essential for the prevention of sports injuries because the lack of essential minerals and vitamins such as calcium, phosphorous, vitamin D, etc., make bones weak. Weak bones usually lead to sports injuries. Hence, a balanced diet can prevent sports injuries to some extent.