Prevention of muscle cramps

• Avoid dehydration by drinking small amounts before, during and after exercise. THE’hydration helps maintain blood circulation in muscle fibers;
• Alternate the consumption of water and the consumption of sports drinks having the advantage of containing salts and minerals. This is because cramps can be caused by a lack of sodium and potassium in the muscle.

  Consulting. Observe the manufacturer’s recommendations. Be careful with drinks containing too much sugar and requiring sufficient dilution in water. These drinks should be limited to strenuous activities lasting more than an hour;

• Pay attention to the appearance of the first signs of fatigue. You must know how to stop before the onset of cramps or muscle injury
• Measure your efforts and avoid too intense or prolonged efforts during the first sessions. Gradually progress in a sport. Muscle fatigue that occurs when the muscle is not used to providing the required force can lead to cramps.

Prevention of contusions

• Wear them amenities recommended prevention measures: helmet, shin guard, knee pad, ankle pad, etc.

Prevention of stretching

• Adopt a healthy lifestyle: food balanced, maintaining a weight health (obesity can cause strain or strain on the muscles), sufficient sleep in quality and quantity;
• Take advice from a coach competent, whether it is to introduce you to a new sport or to perfect the technique;
• Avoid suddenly increasing the intensity of physical exertion, whether it is your professional activity or your sport. Increasing gradually efforts, we give the body time to adapt and we strengthen the muscles while relaxing the tendons;
• Respect a time repos to recover sufficiently after training and competitions. Listen to your body and avoid exercising if you still feel tired from previous efforts;
• Adapt your sport activity to your physical condition and age;
• Plan a voucher equipment. Do not hesitate to consult a sports podiatrist in the event of pain in the feet: soles adapted to your morphology can correct many morphological anomalies and possible support defects;
• Before physical activity: prepare your body for effort (cardiovascular, respiratory, muscular, tendon, etc.) with a warming up progress of your muscles and tendons (about 10 minutes). Light jogging or brisk walking is suitable. The intensity of the preparation depends on the intensity of the activity which will then be carried out. Consult a trainer specializing in the sport practiced;
• After physical activity: do a stretching session, in other words Stretching progressive and controlled, by performing alternately a tension maintained for about twenty seconds, then a relaxation and taking care to slowly stretch all the muscles used during the physical activity. Stretching is a great way to prevent injury if it is done in a moderate way.