Joint Mobility and Injury Prevention in Sports

Joint Mobility and Injury Prevention

Joint mobility exercises are an important part of warming up. They are intended to increase the range of motion of the different structures forming the joints, such as ligaments, tendons, and muscles.

Active Warming Up

Active warming up is the start of any physical activity. It is typically divided into five phases:

1. Joint mobility
2. Dynamic stretching
3. Generic dynamic exercises
4. Short rest
5. Specific exercises

Muscle Injuries

A muscle pull is often caused by a lack of proper stretching or insufficient muscle warm-up.

Warming Up

Warming up involves a progressive and gradual mobilization of all muscles and joints to avoid injuries. Types of warm-ups include:

• Rehabilitative: For those who have been injured, including massages, hot baths, and special ointments.
• Distance: Used in long competitions, involving general activities that work most muscle groups.
• Specific: Targeting only the muscles involved in the sport.

Features of a Good Warm-Up

• Duration: 10 to 20 minutes
• Pace: Progressive
• Format: Individually or in groups of two
• Materials: Using appropriate equipment

Exercises

1. Joint mobility: Ankle, knee, hip, shoulder, neck.
2. General exercises: Abs, arm flexions, fast track, bending leg jumps.
3. Specific exercises: e.g., displacement exercises in groups of two across the field.
4. Wheel exercises for goalkeepers.

The Locomotor System

The locomotor system is the organ system that allows the body to move and maintain posture. It is formed by the osteoarticular system, which possesses the ability to produce movement.

Functions

• Support
• Protection
• Locomotion
• Metabolic functions

Joint Movement

• No movement (synarthrosis)
• Low mobility (amphiarthrosis)
• 1-axis movement (hinge joint)
• 2-axis movement (condyloid joint)
• 3-axis movement (ball and socket joint)

Muscles

Muscles are classified as agonists (e.g., biceps during arm flexion) and antagonists (e.g., triceps during arm flexion).

Nutrition

Fats

Red meat, eggs, whole milk, oil, etc.

Carbohydrates

Cereals, bread, pasta, legumes, fruits, vegetables.

Proteins

Meat, milk, eggs, fish, legumes, nuts.

Nutrition is the science that studies the relationship between food and health.

First Aid

First aid is the emergency assistance and treatment given in case of an accident or illness in the absence of a doctor.

Motor Apparatus

The motor apparatus is the set of organs that allow the body to move and maintain its position.

Immediate Needs

Immediate needs include necessary nutrients that contribute to physical activity and vital functions of the body.

Health

Health is a state of complete physical and mental well-being.

The Dangers of Tobacco

1. Reduced lung capacity
2. Decreased performance in sports
3. 12x increased risk of lung cancer
4. Risk of myocardial infarction
5. Bronchitis
6. Anxiety and nicotine dependence