Sports Tips and Advice for Female Athletes

Located between the ribs and the pelvis on the front of the human body, abdominal muscle supports the trunk of the body and allows movement. Four abdominal muscle groups: (1) Transverse abdominis, (2) Internal oblique, (3) External oblique and (4) Rectus abdominis – constitute the abdominal muscle and in turn combine to cover the internal organs.

Read the rest of this entry »

Fitness is an imperative state for any woman and it does not change even when you are pregnant. It is quiet imperative for a pregnant woman, and more if she is an athlete, to stay fit during and after her pregnancy. With a few alterations you can make your fitness regime go in accordance with your pregnancy and have a well shaped and fit body even after pregnancy.

Read the rest of this entry »

Exercise Precautions

The adolescent should be cautioned to stop exercising and contact her health care provider if any of the following occur: Read the rest of this entry »

An increasing number of adolescent females are participating in recreational and competitive sports, strength training and other fitness activities. During pregnancy they may want to remain physically active and continue some of these activities. Other adolescents who were previously sedentary may want to begin an exercise program as part of a healthy lifestyle.

Read the rest of this entry »

Guidelines for Exercise During Pregnancy

• Prenatal exercise programs must be individualized according to the adolescent’s health status, interests and fitness level. Desirable components include aerobic conditioning, strength training and flexibility exercises.
• Regular exercise (at least three times per week) is preferable to intermittent activity or a sudden increase in exercise level, which can result in muscle strain.
• Exercise sessions should begin with a warm-up and end with a cool-down and relaxation period (e.g., 10-15 minutes of slow walking or stationary cycling on low resistance followed by gentle stretching). This will reduce the risk of ligament and back strain, ensure a safe cardiovascular response, normalize metabolic rate and respiration and prevent pooling of blood in exercising muscles. After exercise, the adolescent should rise gradually from the floor to prevent dizziness.
• Exercises that require lying on the back should be avoided after the first trimester.
• Exercise intensity should be light enough to allow conversation and prevent shortness of breath, fatigue, pain, and exhaustion. Since resting heart rate increases and maximum heart rate decreases in pregnancy, monitoring target heart rate to determine exercise intensity is of limited usefulness.
• Fatigue and discomfort may be less likely if exercise intensity is decreased in later pregnancy (e.g., exercising more slowly with fewer repetitions, or engaging in less strenuous activities such as doubles tennis instead of singles, walking instead of running).
• Exercise sessions should be short enough to prevent hypoglycemia, fatigue and discomfort (e.g., 20-30 minutes of moderate aerobic activity, 3-5 times per week).
• Running may require shorter distances, slower speeds, flatter terrain and more frequent rest periods.
• Strength training should be limited to 2-3 times per week using light weights (2-5 kg) and fewer repetitions. Heavy free weights or heavy resistance on weight machines could increase the risk of spinal disc injury and intra-abdominal pressure. Straining and breath-holding should be avoided.
• Exercise activities that do not require a high degree of balance and coordination, quick movements, or involve the risk of falling or fetal trauma are considered safe during pregnancy.
• The pelvic tilt will help strengthen abdominal muscles, and decrease round ligament pain and lumbar lordosis. Instruct the adolescent to stand, lie or sit with feet hip-distance apart and knees slightly bent, while the muscles of the abdomen and buttocks are contracted. The pelvis is thrust forward and the pelvic bone is rolled upward.
• Exercises which strain the lower back, stress ligaments, cause knee trauma or promote separation of the of the symphysis pubis (junction of pubic bone) should be avoided. These include full sit-ups, sitting cross-legged, double leg lifts, side leg swings, toe touches, squatting, deep knee bends and bridging (lifting buttocks off floor from lying position).
• Jerking motions, hopping, jumping, twisting or sudden changes in direction are contraindicated. Joints should not be extended beyond the normal range of motion.
• Water skiing could result in forceful entry of water into the uterus, which could result in miscarriage.
• Scuba-diving may be associated with decompression disease, gas embolism, and in the first trimester, risk of fetal malformation.

Read the rest of this entry »

The Kneecap, medically known as Patella, is the convex bone that protects the front of the knee joint. This hard bone is connected with ligaments to the muscles above and below the knee. In order to increase the leg movement, the kneecap serves as a liver to the leg muscles.

Read the rest of this entry »

Hamstring muscle is a group of three strong, large muscles that spread at the back of the thigh/upper leg and help flex the knee joint, draw the legs inward or extend the thigh. These are extremely useful in daily activities and in many sporting activities.

Read the rest of this entry »

Bowling in cricket, pitching in baseball, swimming, kayaking and many other sports involve the rotation of shoulder. This rotation of the shoulder is enabled and dynamically stabilized with the help of the Rotator Cuff, which is the anatomical term given to the group of muscles and their tendons covering the upper arm bone. When over exerted, the rotator cuff can suffer from serious damage. These injuries can be classified into Tears of the tendons/muscles and Inflammation of the structures in the joint.

Read the rest of this entry »

The shoulder joint has the greatest range of movement/activity among all the joints in the body. This feature, though extremely useful for the body, may also face the higher risk of getting injured than other body joints. Shoulder Injuries can range from pain and stiffness to dislocation. At times an ignored stiffness of shoulder can lead to an aggravated condition of dislocation too. Reasons for shoulder injuries among athletes result from excessive overhead movements in activities such as swimming, tennis, weightlifting etc.

Read the rest of this entry »

An athlete must take care of their vision as eyes help them determine timing, coordination and speed. Broken bones and bruises can be healed with time and cared but a serious eye injury can put one on the disabled list forever.

Read the rest of this entry »