Based on recent scientific studies, experts provide some significant health advice for athletes.
While it is true that most athletes are extremely fit, they are all susceptible to specific injuries depending on the sport they play because the strains of practice and competition also have a negative impact on their health. Each athlete has experienced one or more of the following, according to health experts:
Due to their genetic makeup, certain people are more susceptible to particular issues. At least a quarter of us have flat feet and knock knees, according to Dr Yogeesh D. Kamat of the KMC Hospital in Mangalore, a consultant in orthopaedics and sports medicine.
Running-related activities would increase their risk of foot and ankle sprains and knee cruciate ligament damage. In order to guide kids into making the proper decisions from the start and prevent them from suffering from recurring injuries, it is vital to teaching parents and coaches to inspect kids when they choose to pursue various forms of sports.
He said, “Most young people who participate in competitive activities practise quite hard. However, during their sessions, they mistake the time for muscle stretching for relaxation and wind up not stretching their muscles sufficiently.
Due to the fast rise in the use of electronic devices, children are increasingly adopting poor posture, which contributes to increased injuries and stiffness. As prevention is better than cure, stretching and posture education should be incorporated for both adults at the workplace and for children in the early grades.
According to Dr Yogeesh D. Kamat, “Select birth abnormalities in the hip or spine bones can also cause knee and back discomfort along with muscular (hamstring) stiffness. The greatest strategies to improve fitness are through diet and nutrition, regular activity rather than irregular exercise, and both.
Last but not least, in the event of injuries, receiving the proper care at the appropriate time and receiving an evaluation from a sports expert will aid in enabling a quick return to activity.
Dr Basavaraj CM, HOD, Senior Consultant Orthopaedics and Joint Replacement Surgeon at BGS Gleneagles Global Hospitals in Bengaluru, who brought his expertise to the topic, insisted that athletes need a healthy balance of exercise, rest, and nutrition to maintain fitness and performance while lowering the risk of injury. I underscore the significance of evidence-based approaches to athlete health and fitness as an orthopaedic physician.
He provided important health advice for sportsmen based on recent scientific findings:
Improve Your Training Plan
According to research, periodization and progressive overload, which include progressively increasing the intensity and length of your exercises over time while allowing for proper rest and recuperation, are essential components of the best training programmes. Performance is enhanced and overuse injuries are reduced using this strategy. You may create a personalised training programme based on your unique requirements and goals with the assistance of an experienced coach or trainer.
Resistance training should be used
Muscular strength, power, and endurance may be increased by resistance training, which includes bodyweight exercises and weightlifting. Resistance training can assist to avoid injuries by enhancing neuromuscular control and boosting bone density, according to research. Include exercises that target the main muscle groups in your resistance training regimen, and work with a qualified trainer or coach to ensure proper form and technique.
Consider nutritional requirements
For the best health and performance of athletes, a well-balanced diet with a range of macronutrients, micronutrients, and hydration is essential. According to research, protein is crucial for muscle repair and recovery whereas carbs are the best fuel source for intense activity. Additionally important for avoiding dehydration and maintaining peak performance is hydration.
Discussion on Injury Prevention
Injury avoidance should be a major focus of every athlete’s training regimen. This entails using techniques like warm-up and cool-down exercises, stretching, and balancing training, as well as wearing the appropriate footwear and safety gear. The risk of injury can be reduced by identifying areas of weakness or imbalance by working with a trained coach or trainer.
Athletes may improve their fitness and performance while lowering their chance of injury by heeding this important health advice based on recent scientific studies. Working with a certified coach or trainer is essential, as is getting medical help if you feel any pain or discomfort while exercising.
