Nolan Ryan Fitness Guide: Sports Injuries - How to Stay in the Game

AN OUNCE OF PREVENTION...

Preventing injuries requires both common sense and careful preparation. By following a few basic principles, you can help ensure that your activity wont put you out of commission.

• Warm Up: This is the number one tenet of injury prevention, consisting of three to five minutes of low-level activity followed by a few minutes of stretching. (See page 17.)
• Stay Flexible: Stretching during the warm-up and cooldown phases will help prevent muscle pulls and strains, as well as the general aches and pains that can occur after exercising.
• Build Gradually: Start out slowly and build up gradually in intensity and duration of activity. Weekend athletes are famous for trying to do too much, too soon. Dont fall into this trap.
• Be Prepared: Use the right equipment for your sport, whether its a good pair of running shoes, or knee pads for roller-blading. Be sure its in good condition and is appropriate for your skill level (e.g., skis for beginners vs. experts).
• Rehydrate: Water is the best sports drink and you should drink plenty of it before, during and after exercise especially in warm weather. Keep drinking it throughout the day.
• Avoid Extremes: Try not to exercise outdoors in extreme hot or cold weather, but, if you do, be sure to dress properly. Use caution against heat exhaustion or, at the other extreme, frostbite.
• Cool Down: Gradually decrease the intensity of your activity to restore a normal heart rate. Postexercise stretching should not be overlooked. (See page 17. )

RUTH RYAN ON USING CAUTION

"Listen to your body. The older you get, the more important these words are. Take the time you need to warm up and cool down, and dont rush into things. If I have less time than usual to exercise, I adjust my routine accordingly, so that Im not trying to do too much."

INJURY IDENTIFICATION

Being physically active shouldnt be painful, but occasionally, injuries do occur. The most common ones are often what sports physicians call overuse injuries usually a result of trying to do too much, too soon.

General muscle aches and pains are normal when you start a new activity or increase the intensity or duration of exercise, although proper stretching during the cool-down phase can help prevent much of the day-after muscle soreness. Pain in joints or ligaments, on the other hand, is typically cause for concern. (Refer to When to See a Doctor, page 27.)

The most common types of injuries are:

• Muscle pulls and strains: Tears in tendon and muscle fiber, due most frequently to improper stretching.
• Sprains: Tears in the ligaments that connect bones. These tears typically occur when joints are suddenly turned in an awkward manner with some force.
• Tendonitis: Inflammation of the tendons that can impair joint movement, usually caused by overuse or improper technique.
• Stress fractures: Cracks in the bones surface, indicating trauma just short of a break.
• Broken bones: Fractures to the skeletal structure, usually obvious due to severe pain, and always requiring medical attention.

SELF-TREATMENT GUIDELINES

Fortunately, many of the most common injuries can be treated at home, after youve assessed the severity of the injury and have determined that medical advice is not required. (Refer to When to See a Doctor, page 27.) For strains and sprains, the most commonly recommended guidelines are easily remembered by the acronym R - I - C - E, for Rest, Ice, Compression, Elevation:

• Rest the injured area immediately to cut down on blood circulation to that part of the body;
• Apply ice immediately, which shrinks blood vessels and reduces swelling;
• Compress the injured area with an elastic bandage or cloth to also help reduce swelling; and
• Elevate the damaged part to a level higher than the heart.

WHEN TO SEE A DOCTOR

Let common sense guide your decision about whether to seek medical attention, using the degree of pain and the circumstances of the injury as guidelines. Generally, see a doctor if:

• pain is extreme or persistent;
• you've suffered trauma to any joint, possibly affecting underlying connective tissue;
• an injury does not heal in a reasonable time;
• you develop an infection or fever; or
• you're unsure about the severity of the injury.

HITTING A GRAND SLAM!

Now that you know just how easy being more physically active can be, the only thing left is to DO IT. Just think about all the great things being physically fit will do for you and your health and well-being, and ACTIVATE YOURSELF. Involve your spouse, your family, your friends anyone and everyone that you can. Start incorporating more active pursuits into your lifestyle, and before you know it, activity will be the most natural and enjoyable part of your day. Every single day you do something physically active even if its just walking home from work is one day closer to realizing the mental and physical benefits of fitness. And that can make you feel like you hit a grand slam in the World Series! Good Luck.

NOLAN RYAN ON STARTING

"The most important thing to remember is this: your age or physical condition doesnt matter. It's not too late to start. Start by doing even the least little bit. You shouldnt expect to get fit in a week or 10 days. Its not a temporary thing; its got to be a part of your lifestyle, a life-long commitment. And it will be, if you just get started."