Orthopedics

How to Avoid Common Complications in Sports Training

Emily Dixon DO of the TriHealth Orthopedic and Sports Institute, and a faculty member with the sports medicine fellowship at Bethesda Family Practice, answers a Local 12 viewer question on how to train and warm up properly.

Complication #1: Muscle Soreness

Proper warm-up, including dynamic warm-up, is crucial for avoiding muscle soreness. "What we know now about injury prevention is that dynamic warm-up is much more important," Dr. Dixon tells Local 12's Liz Bonis. "And by dynamic, I mean getting out and moving."

Complication #2: Cramping

"Cramping usually occurs because one – you're either not acclimated to the heat, or two – you haven't stretched well enough," Dr. Dixon explains.

Learn more about cramping and how to avoid it in our Health Library:

Complication #3: Dehydration

Dr. Dixon says athletes who exercise for anything beyond 90 minutes need electrolyte or salt drinks for proper recovery.

Learn more about proper hydration in our Health Library:

Post-Workout: How to Recover

While most people focus on the proper pregame and warm-up, the 60 to 90 minutes after the game can make a big impact in replenishing nutrients stores and recovering. Athletes should focus on rehydrating and consuming plenty of carbohydrates after their workout.

 

 

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Last Updated: August 17, 2012