Here are some general tips to follow from sports medicine expert Jack Jensen on how to avoid injuries while you are exercising or playing sports:
If you are injured it takes nine to 12 months for ligaments to heal completely and regain their pre-injury strength. Don't try to come back from an injury too quickly.
When getting into shape make your cardio-vascular system your primary concern. Exercise to get your heart rate up to 80 percent maximum exertion level for about 15 to 2o minutes. Do this three times a week if possible. Bicycling and swimming are recommended, particularly because they are non-weight-bearing activities.
In regards to running, have an easy day after a hard one. Attempt to vary the intensity of the exercise and the exercise itself. Participate in a varied number of sports or activities.
After running or other strenous activity, cool down with some post-exercise stretching. This routine is often neglected but is valuable because it allows fresh blood into your muscles and clears out accumulated lactic acid.
Reprinted from an article on Dr. Jensen, "The Medicine of Sports," Sportsweek, Columbia Missourian.
