Enjoy weekend sports? Here is how to look after your joints and protect you from injuries

Over the past few years, the conversation about fitness and sports sport has become impossible to ignore. In reality, playing weekend sports can be an incredible way of not only staying active but also having fun and having fun. However, it is essential to prioritize joint care to avoid injuries. Read also | No pain, no profit? Scarce. This year’s fitness gance word is ‘Recovery’ Remember to prioritize the needs of your body and take proactive steps to prevent injuries while doing sports. (Freepik) In an interview with HT Lifestyle, Dr Rajesh Malhotra, senior consultant, orthopedic surgeon at Draprastha Apollo Hospitals said: ‘Playing weekend sports is a fun way to stay active while visiting. This ‘Weekend Write’ may be rewarding, but it is important to avoid your body to avoid injuries and play the sports you want for years. ” He added that if you are mostly sitting during the week and then go over the weekends, you may put tension on your joints, increasing the risk of damage. He suggested: Always start with soft exercises to get your body ready for physical activity. Warming up is important that Dr Malhotra said: ‘To warm up properly before any activity is crucial. Don’t just jump right into the game. Instead, do some dynamic warm -ups such as arms circles, bone fluctuations and torso turns to allow your blood to flow and your joints ready for action. Follow it with stretches used on the muscles and joints, and you will risk yourself, like hamstrings, and it will bend. muscle or a joint strung. “Regular strength training helps build up the muscles that support your joints, and take its pressure during intense activity. (Freepik) Incorporate strength exercise. Did you know that strong muscles around your joints can help stabilize and protect it. According to Dr Malhotra, strong muscles are the best friends of your joints. pressure of it during intense activity. Make sure your anti -muscle groups work – for example, if uu quads work, your hamstrings are also working. This creates balance and stability around your joints. “Use the right techniques, clothing and equipment using the right technique as important as being strong. Dr Malhotra shared that if you play a sport, make sure you understand the right mechanics and shape to prevent your joints from unnecessarily. And don’t forget the right equipment! If you wear appropriate shoes, and the necessary protective equipment can make a big difference in injury prevention. Good shoes offer pillow and support while equipment such as knee cubes or polyguards can protect vulnerable areas. “Mix things to keep your joints healthy and happy, try to mix your activities. Don’t just stick to one sport or activity every weekend. Flexibility exercises incorporate into your routine. Stretching helps to maintain and improve your movement range, which is less prone to stems. “Make sure your regular flexibility exercises incorporate and improve your movement range, which is less prone to stress. experience, stop and rest. If you ignore pain, it can lead to more serious injuries on the road. After your weekend activities, consider decorating sore areas, doing soft stretches and getting a good night’s rest. It helps your body to recover and rebuild. “What you eat and drink also plays a role in joint health.” A balanced diet rich in omega-3 fatty acids, found in foods such as fish and nuts, can help reduce inflammation. Antioxidants, found in fruits and vegetables, are also beneficial. And remember to stay hydrated! Water is essential for joint lubrication and overall body function, “Dr Malhotra said. Listen to your body, do not hesitate to see a doctor if you experience persistent joint pain.” They can evaluate your condition and develop a personal plan to help you stay active and pain -free. Follow, you can enjoy Weekend Sports while protecting your joints.