Orthopaedics & Sports Medicine

Before and after exercises
Warming up before and cooling down after exercise are essential practices that are often overlooked. Many people either skip them or don’t perform them correctly. Since muscles, tendons, and joints are relatively stiff before activity, warming up helps prepare your body for the physical demands ahead. 

Warm-up routine
A proper warm-up should last about 10 to 15 minutes. Begin with light activities like jogging or jumping to raise your body temperature, improve circulation, and prepare your heart and lungs. You can also mimic movements specific to your sport – such as passing a football, swinging a golf club, or shooting a basketball – to mentally and physically prepare for the activity. 

Stretching
Once your body temperature rises, begin stretching key muscle groups including the neck, shoulders, back, waist, upper and lower legs, and feet. This helps improve flexibility and prepares your body for physical activity. Hold each stretch for about 10 seconds, then relax. Repeat each stretch up to 10 times but avoid overstretching. You should feel a gradual sense of relaxation – not pain or tension. If you experience discomfort, stop immediately, as this may indicate potential overuse or injury.

Cool-down exercises
Cooling down after exercise is just as important as warming up beforehand. As your tendons and muscles become fatigued, a proper cool-down routine helps them relax and recover, reducing the risk of cramps and overuse injuries. Gentle movements and light stretching are ideal during this phase. 

Continuous training
Effective training involves consistent use of muscles, joints, tendons and ligaments. To prevent injuries and maintain overall fitness, it's essential to build and sustain:

• Muscle strength and endurance
• Flexibility
• Balance
• Coordination
• Agility
   

Training intensity should align with your goals. Professional athletes may require daily high-intensity workouts, while recreational exercisers can opt for moderate routines focused on health, weight management or leisure. 

Cardio-respiratory endurance
Cardio-respiratory fitness is fundamental for all sports. A healthy circulatory system enables sustained physical activity. Activities like jogging, cycling and using an Arc Trainer are excellent for improving endurance. Aim to keep your heart rate within your Target Heart Rate Zone:

* Target Heart Rate Zone = (220 - your age) x 70% to 85% 

Exercise should last at least 20 minutes to effectively boost cardio-respiratory endurance.

Muscle power & endurance
Muscle power is measured by One Repetition Maximum (1RM) – the maximum weight you can lift in a single repetition. Different sports demand different muscle groups: 

• Racquet sports: Shoulder and arm strength.
• Ball games: Lower limb strength.
   

Muscle endurance is equally important. Without it, fatigue and pain can set in quickly, increasing the risk of strain. Incorporate resistance training to enhance both power and endurance.

Coordination
Every movement requires precise coordination between muscle groups. For example, racquet sports demand a stable scapula to support shoulder movement. Poor coordination can lead to improper force application and injuries. 

Regular practice improves muscle control and coordination. Seek guidance from physiotherapists or certified trainers to ensure proper technique and progression. 

Balance
Good balance minimises the risk of falls and injuries. It relies on sensory feedback from joints to the brain, which helps the body adjust movements in real time. This is especially critical in sports like skiing, where rapid adjustments are needed. 

Training to improve joint sensory response and balance is essential for safe and effective performance. 

Flexibility
Sports like yoga and dance require high flexibility and a wide range of motion in joints. Limited flexibility can lead to strains or sprains. To improve it, engage in regular stretching and rotational exercises targeting key muscle groups and joints.

Agility
Agility is the ability to move quickly and change direction efficiently. It involves a combination of: 

• Balance
• Coordination
• Speed
• Reflexes
• Strength
• Endurance
• Stamina
   

Agility training helps athletes perform dynamic movements such as jumping, stopping and turning with precision and control.