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Fitness Accessories

Most sports injuries are preventable. They are often caused by the overuse or misuse of a muscle or joint. However, there are prevention methods that can significantly reduce the risk of injury. To assist in avoiding injuries, participants should maintain fitness, train adequately, play to standard, use the correct equipment and clothing, and cease activity as soon as a suspected injury occurs.

Some common sports injuries and tips on how to prevent them are listed below.

Back and neck sprain

Stretch the neck, back and stomach muscles to prevent back injuries and pain. Use head and shoulder rolls to prevent neck sprains.

Chest CrampsChest cramps are usually caused by cramps of the intercostal muscles between the ribs, or the diaphragm high in the abdomen. Chest cramps are occur during exertion. They are identified by sharp, spasmodic pain in the chest, difficulty in standing upright, and gasping respirations. The pain usually disappears with rest and concentration on deep breathing.
Dislocated JawThis is a common injury in certain contact sports. Some of the common symptoms of a dislocated jaw are: pain in the jaw, inability to speak properly, and trouble swallowing. The injured person should seek medical care.
Foot/heal painStretch the Achilles tendon by gently pulling the foot backwards for ten seconds. Repeat ten times. Wearing shoes with heel pads can help prevent foot pain.
Groin Injuries

Groin injuries are caused by a blow to the groin, or by overstretching the groin muscles. The main symptoms are: pain to the region of the groin, and sometimes nausea or vomiting.

Muscle pulls

Most muscle strains can be prevented by warming up before and stretching after workouts. Do not bounce when stretching.

Muscle Cramps

Muscle cramps are often caused by overstretching muscles, or by abnormal muscle contraction. They may also be associated with loss of fluid due to excessive sweating. The most common symptoms are: pain, tenderness, loss of power and stiffening or spasms of the muscles. Muscles respond to rest, application of an ice pack, then subsequent gentle stretching.

DO NOT massage the affected muscles

Shin splints

Shin splints are caused by a strain of the long flexor muscle of the toes. The most common symptom is pain along the shinbone. This injury is common to track athletes and footballers. Well-cushioned shoes with arch supports can help prevent this condition.

Shoulder painStand up straight and roll shoulders backward in a circular motion. Athletes may also use one hand to grip a chair, bend at the waist so that the back is parallel to the floor and make 25 circles with the free hand to stretch the shoulders.
SprainsExercise and stretch joints such as the ankle to increase strength and range of motion.
Stress fracturesDo complete warmups and cooldowns that benefit all areas of the body. Do not exercise or put too much stress on one part of the body.
Tennis elbow

Tennis Elbow is caused by a strain of the tendons and muscles associated with the elbow. Severe cases also involve the ligaments. It is usually a chronic condition, and presents when the elbow is overused or overstretched. The most common symptoms are: pain usually centered over the bone on the outer side of the joint and increasing joint pain when the arm is moved.

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