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• Take Frequent Breaks
Change positions regularly to give your muscles the rest needed
to support you better when you return. If you're sitting,
stand up. If you're bending over, stand and arch backward.
A 60 second break every 20 minutes is ideal.
• Walk 30-minutes briskly on a flat surface
Its important to keep your body's circulation working
well. This helps to increase healing. If pain arises take
breaks as needed.
• Apply ice
Should your pain become severe, apply ice to the area for
20 minutes. Do not put directly on the skin.
• Do not sit longer than
15 consecutive minutes.
• Use foot ease, curb,
etc. for one leg during prolonged standing to lower pressure
on your back.
• Sleep on your side with pillows below the
knees or on back with pillows under your knees.
• Wear and use proper gear for your sport, including helmets, pads, shoes, sunglasses, gloves and layered clothing where appropriate. This includes the proper footwear. Running shoes are not designed to provide the support you need on the tennis court.
• Warm up slowly before activity. This is especially important in sports that require quick, dynamic movements, such as basketball, and soccer.
• Always use good and proper posture. Yes, this even applies to the sports field/court.
• Listen to your body. Pain is a warning sign that something is not right. You should not work through pain, but stop or slow your activity until the pain subsides. Most pain should subside in hours to a few days. If it doesn't, seek help from the professionals. If it recurs, definitely seek help from the pros.
• Train for your sport. Forgive us for stating the obvious, but having yourself fit for participation is a major component of prevention and proper self care for life and sport.
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