SPORTS FOR HEALTH LIFE

SPORTS are a part of modern life and the zest for conquest makes a sportsperson prone to injuries. Prevention of injuries is crucial for a long injury-free career. A healthy diet, general body warm up and stretching are absolutely essential for every sportsperson.

While most people realise and understand the need for regular exercise, many are unaware of the importance of stretching or relaxation. Exercise, stretching and relaxation go together. Exercising without stretching can lead to pain and disability.

Why is flexibility important?

Flexibility is important for optimal athletic performance and for prevention of injury. Different sports have different flexibility requirements. Stretching is the best way to enhance flexibility.

What causes muscle cramp?

Muscle cramps are caused by the depletion of essential electrolytes in the body or due to improper coordination between opposing muscle groups. Tight clothing can also cause cramps due to decreased blood flow to active muscle tissue. In case of cramps, increase intake of water. Follow it up with an attempt to stretch the muscle involved. Then gently rub down and do mild exercises that require the use of that particular muscle.

What should be done immediately after sustaining an injury?

The best treatment is prevention. When any activity causes discomfort or chronic irritation, you need to treat the cause either by switching activities or by using better equipment. The standard method of treatment on the field is application of a cold compress if possible and elevation of the body part. This decreases blood flow to the injured part and minimises swelling. Do not hesitate to seek medical advice if you have any doubts regarding the nature or seriousness of the injury.

How can we tell if the injury is serious?

When there is obvious deformity as in fractures and dislocation, application of cold compress is the best provided there is no open wound. Never try to reset the fracture or dislocation by yourself as this may cause greater damage to the muscles, ligaments and nerves. Treatment of these injuries should always be left to specialised medical personnel. In other cases, seek medical advice if there is persistent pain, swelling or disability for more than 48 hours after the initial injury.

Will taking anabolic steroids help enhance performance?

First of all use of drugs for performance enhancement is against the spirit of fair and ethical competition. Almost all steroids and performance enhancing drugs cause various health hazards. Agitation and irritability are the most common side effects. Problems of addiction, dependency and withdrawal can occur in long-term users. Other adverse effects include, hair loss, impotency, hypertension, stroke, insomnia (sleeplessness), tremors, seizures, increased heart rate or tachycardia, cardiac arrest and death.

The right diet for athletes

FOOD is the fuel that will power a sportsperson's performance. A well balanced diet is the key to good health and successful weight control. Food is made up of carbohydrates, proteins and fat.

An athlete's diet should be high in carbohydrates and moderate in protein and fat. Another key element is water. The five golden rules for healthy eating are:

# Eat fresh foods. Avoid processed or readymade meals.

# Eat plenty of fibre-rich food like fresh fruit, vegetables, cereals, pulses and grains.

# Cut down on fats, especially saturated fats.

# Decrease intake of sugar and salt.

# Vary your diet to maximise your vitamin, protein and carbohydrate intake.

# Drink three to four litres of water every day. Drink about 400-600 ml of water before starting the game/event.

# During a game, players should ideally drink about 150-200 ml of water mixed with salt and glucose every 10-15 minutes.

# Sports drinks help athletes who exercise at high intensity for more than 90 minutes. They provide energy in situations where glycogen stores are likely to be depleted. Though many sports drinks are available, it is advisable to drink one with fluid, electrolytes and six to eight per cent of carbohydrate content. This helps regulate temperature and fluid balance.