Injury prophylaxis
The AAA in German (Aufwärmen-Ausrüstung-angepasste Bekleidung)/EEE in French (échauffement-équipement-effort adapté) rule should be applied to prevent injuries:
= Warm-up, equipment and adapted load.
Warm-up
The risk of injury can be significantly reduced with a warm-up programme lasting around 15-20 minutes. The warm-up as prophylaxis should include three parts.
General warm-up: The body needs to come out of its resting state and be prepared for the upcoming exertion. The body's circulation can be stimulated by light jogging, for example, and various mobilisation exercises for the joints can be integrated.
Sport-specific technique and balance exercises: Exercises and forms of movement that are typical of the sport and that demand and promote both technique and balance (e.g. special running and jumping exercises, balance exercises with sports equipment) can already be integrated into the warm-up.
Strengthening exercises/increase heart rate: With simple exercises that are adapted to the type of sport, the more heavily used muscles should be specifically prepared (e.g. strength exercises with your own body weight). In addition, the heart rate is increased several times before the actual exercise (e.g. incline runs).
Equipment
Good clothing and equipment adapted to the type of sport increases not only safety but also the fun of doing sport.
Shoes: It is worth wearing shoes that are suitable for the respective sport. It is advantageous to buy these shoes from a specialist shop and with appropriate advice; saving money is not recommended here.
Protective equipment: When playing sports, something can go wrong with or without the opponent's influence; the appropriate protective equipment helps to prevent injuries (e.g. wear a helmet that does not wobble or pinch when cycling, snow sports and inline skating, a groin guard, dental protection or joint protectors appropriate to the type of sport).
Sports equipment: It must be possible to trust the sports equipment, which is why sports should only be practised with intact and well-maintained sports equipment.
Clothing and other equipment: Clothing adapted to the weather and reflective clothing in poor visibility conditions are recommended (add a lamp if necessary).
Adapted load
Challenging yourself in training is desirable, but excessive demands must be avoided. The load should always be adapted to the training status, ability and physical/healthy and mental condition. Overstraining can be the cause of fatal injuries or permanent overstraining can result in long-term and sometimes irreparable damage.
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