|
|
Preventing Injuries in Indoor Racquet SportsRacquetball and squash are popular sports. With all sports, there is a chance that you can be injured. However, most injuries during racquetball and squash can be prevented. Who can play? If you have a history of heart problems, you should probably avoid playing racquetball or squash. Also, if you are sick, even with just a cold or the flu, you shouldn't participate in any strenuous exercise. What if I'm out of shape? If indoor racquet sports are new to you, or if you're out of shape or haven't played in a while, you should prepare your body by exercising for at least one to three weeks before you start playing. Begin with walking and/or biking and stretching for 15 to 20 minutes. You may also use light weights. Gradually build you workout up to 60 minutes, or the average length of a racquetball or squash game. What should I do to prepare myself for a game? Your body will lose water as you play, so drink 16 to 32 oz of fluid one to two hours before a game. Special sports drinks are not necessary. Wear cotton clothing. Avoid rubberized "sweat suits." These suits cause you to lose more water than is healthy, and you may burn fewer calories. Warm up by doing some stretches for you thigh and calf muscles, then do some light calisthenics and jogging in place. What kind of eye protection do I need?Most clubs require players to wear eye protection. Choose eye guards that have been certified by either the Canadian Standards Association (CSA) or the American Standard of Testing and Materials (ASTM). You should not depend on your regular prescription glasses, because they are not designed to give enough protection. Also, open eye guards don't protect you eyes well enough. What do I need to do during the game to protect myself from injury? Don't ignore cramps, pain or fatigue. Most major injuries result when a player keeps playing after an injury. Always allow at least 18 inches between you and your opponent during play. Don't be afraid to hold your swing or stop play if you think you might hit your opponent with the ball or the racquet. Many injuries occur when one player is more experienced that the other. If you are the more experienced player, keep your guard up and tone down your shots. If you are the less experienced one, do not expect to defeat your opponent by taking unnecessary chances. Learn from your opponent's tactics and safety measures. What about after the game? Allow time for a proper cool-down. Jumping into a hot shower or running out to the car right after a game can upset your body's normal sweating system.During the cool-down period, repeat the stretching exercises you did before the game.Many injuries can be avoided if you prepare your body for play and keep safety in mind during the game. If you do get hurt, see your family doctor. He or she can treat you for the injury, give you advice about to prevent another injury and let you know how to get back into the game. This information is provided to you by your family doctor and the American Academic of Family Physicians. |
|