Football is one of the sports that resides in the hearts of Americans whether they are old or young, men or women. Besides the professional teams, children and adolescents love to play football and therefore, different clubs and school teams are formed in nooks and corners of the United States to promote the talent in the youth. Every event in the country, whether it is father’s day or the 4th of July, is celebrated with a football match here and there. Many schools and clubs are organizing football matches to mark the upcoming holidays in the country. However, the more they remain on the field, the more they are prone to the risk of undergoing injuries that are related to sports like football. Such injuries include ACL and meniscus injuries in knees, labrum injuries, or UCL in elbows and shoulders. A 2017 survey tells us that there are around 8.6 million sports injuries that occur every year. Approximately 3.5 million of these injuries are reported in teens and children. Considering the statistics, the article gathers the top 5 fundamentals to get a level of protection against potential sports injuries in a football game.
Keep a check on your team’s football uniform and gears.
Check your team’s athletic gear and uniforms for any potential damage or indications for a new size. If the uniforms are not comfortable and the gears are not updated to provide maximum protection then the chances of injuries tremendously increase. For instance, the running shoes should always provide you padding or some kind of support while you are running on the field. Compressed or worn-out treads can cause impact injuries such as shin splints or stress fractures. Your player can also fall or slip on the unconditioned ground such as a dewy patch or some wet leaves on the field if he or she is wearing inappropriate shoes. Likewise, any type of gear, mainly those that provide protection such as Shin guards, helmets, elbow and knee pads, etc., should be checked before every game for signs of crack, worn-out padding, or poor fit. Teams should never hesitate to replace and fix their football team uniforms and gears for maximum safety against injuries.
Proper diet to play a game like a football
A well-balanced diet is non-negotiable for sportsmen. They need to include fruits, veggies, and lean protein and their diet for optimal weight and conditioned muscles. An ideal meal for football players includes 3 macronutrients in a balanced ratio. They are proteins, carbohydrates, and fats. Besides, nutrition, the right eating schedule is also important for athletes so the body has time to break down the calories into energies before the game. Many professionals eat carbohydrates a night before their games to sustain their energy. Sports nutritionists recommend that players should consume meals 3 to 4 hours before the game match. However, they can have energy bars during and before the game if they are hungry.
Hydration for healthy muscles and body
Keeping your muscles and body hydrated by drinking the proper amount of water is crucial for all types of athletes. Losing even 1% of water content from your body due to sweating during activity can invite potential injuries and illness, particularly if your team is playing in hot and humid weather. Dehydrated muscles can lead to multiple injuries such as side cramps, leg cramps, headaches, heart illness, dizziness, heatstroke, or poor judgment. If the dehydration is prolonged, the natural lubrication between the joints starts to reduce which eventually results in friction, cartilage wear, and knee injuries. Replacing the lost fluids, 24 ounces for each pound of bodyweight that a player loses through sweat, is just as important as the protective gears.
Warming up before the game
Warming up before the game and cooling down and stretching afterward is very important for healthy muscles and prevention of injury. Warm-up exercises help in blood circulation to the muscles, which enhances their ability to expand and contract. On the other hand, cold and tight muscles lead to cramps when stretched and strained. Likewise, cold and tight tendons and ligaments cause ruptures, sprains, and long-term injuries like SLAP lesion shoulder tears, and ACL tears. Remember that heart is also a muscle. It is said that warm-up exercises before a rigorous game can eliminate the chances of irregular heartbeats. Such irregular heartbeats result in sudden cardiac events in males of all ages.
Recovery time to bring the heartbeat back to normal and light stretching exercises for muscles flexibility after the game is also critical to remain safe from sports injuries. It is important to cool down the body after games to get rid of the Lactic acid which makes a person prone to sports injuries. It is recommended to hire a professional who can keep your team trained for such practices.
Conclusively, the first step towards your team’s safety would be to keep your football team uniforms and gears up to date. You can select a good online wholesaler such as ApparelnBags who can always keep you supplied with the updated uniforms. Pair the vendor up with a platform from where you can acquire safety gear such as knee pads, helmets, etc. at minimum time and good rates. This way you will know that you can fix uniform and gear problems as soon as you notice them. The rest of the preventive measures are something that you can strictly manage by hiring professional trainers and sports physicians for your team. Ask local community and sponsors for funds so you do not have to hesitate in investing in your team’s safety.
Shawn Joy is a community manager and a professional blogger for 5 years. He is an athlete and a fitness freak, loves creating workout videos and guide his followers to lead a healthy lifestyle. He also likes to try new and adventurous things and share his experience with audiences through his blogs.