Get Fit To Play Sport - Not The Other Way Around

Sunday League football. Weekend tennis matches. Squash with colleagues after work. A round of golf with a client. Amateur sport is great but it has its dangers.

Many people claim that gym work is boring. Instead they would rather kick a ball around the park on a Sunday morning or hit balls over the net with friends of an evening in order to 'get fit'.

This is great and I will always, always actively encourage people to engage in recreational or more competitive sport. However, a word of caution is necessary to try to reduce the vast number of injuries, both minor and major, suffered during or as a result of recreational sport.

Sport is a bit like medication or the US presidency. It's dangerous in the wrong hands.

Firstly, only a very small proportion of those who participate, warm up and cool down properly in order to adequately prepare their bodies for the rapid movements and changes of direction which accompany most sports. This results in pulled hamstrings, groin strains, low back pain and any number of other niggles, aches and pains all over the body.

You cannot expect a body which is placed in poor posture throughout the working week with very little movement, flexibility or mobility work to perform on the sports field. The muscles are in a tight, shortened state and like a rubber band which has been frozen for a few hours, they are highly susceptible to snapping when pulled apart rapidly during sprints and quick turns.

Those who do get to the gym at other times of the week give themselves a slightly better chance of escaping injury-free. However even these guys rarely pay any attention to training the small muscles around the body which provide support and stability during movement.

For instance, those involved in racket sports should spend time strengthening the rotator cuff muscles. These play a huge part in stabilizing the shoulder during the serving motion of tennis for example.

Anyone playing sports involving running, turning and having to stabilize on one leg (most sports) should spend time strengthening the smaller glute muscles which work with the main buttock muscles to stabilise the pelvis.

Golf for instance is notorious for low back and hip problems due to the repetitive, one-sided nature of the sport. Again it is made more dangerous as the ladies and gentlemen who play are often there for little more than a social occasion.

This means little attention if any to mobilising the joints involves before play or flexibility work afterwards. I could go on about individual sports but the point is that you should look to take clear, meaningful steps to improving not only your overall fitness but also sport-specific fitness for your chosen activity.

Why spend lots of time doing long, slow runs if your sport involves many, short sprints? Different muscle fibres and energy systems are involved and require attention.

Also consider that any injury risk is increased further if you are overweight. It's like trying to drive your city-friendly car over rough terrain with an added 1000kg in the boot. The suspension isn't going to like it!

Remember age attacks us all with the speed and ferocity of a desert vulture so take care of your joints before everyday tasks become a struggle! You are strongly advised to take steps to minimise your body fat before embarking on strenuous sports.

Not only this, but your risk of heart problems will be much higher if you have high blood pressure due to lack of exercise, poor nutrition, excess body fat and a stressful job. Taking this combination on to the sports field is a big, big risk so get fit to play sport. Don't play sport to get fit.

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