Download Tips for Preventing Injuries

Tips for Preventing Injuries
Whether you ride at an elite or purely social level, many
injuries can be prevented. These are a few commonsense things
you can do to ensure your riding remains a pleasure and not a
pain.
Warm Up
Do this to increase your body temperature. It reduces the risk of
tearing or straining muscles by increasing their suppleness. A short
jog before you start, one that will raise a slight sweat, is
recommended.
Stretch
Do this to reduce muscle tension and you will guard against muscle
and tendon injury and increase freedom of movement. A range of
stretches for the major muscle groups used for riding, done gently
to the point of tension, but never pain, is a good way to start.
Cool Down
This will help remove muscle waste products, reduce muscle
soreness and stiffness and enable you to recover. Try a light jog or
brisk walk after you ride, and finish with five to ten minutes of
stretching.
Drink Up
Dehydration can lead to poor performance, fatigue, cramps and in
the warmer weather, heat stroke – all situation where injuries are
more likely. Drinking cool water, before, during and after riding is
the best way to maintain your fluids.
Gear Up
Always wear a correctly fitted helmet and appropriate boots. Long
sleeved shirts and jodhpurs or stretch pants are best to prevent
abrasions. Keep all your gear well maintained. Remember to wear
sunscreen.
Information provided by Smartplay
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