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Being
active is usually quite safe. But in rare cases, problems can arise. The
best approach is prevention.
Prevent
sore muscles or cramps
- Only increase a
little at a time how often, how hard, and how long you are active.
- Drink plenty of
water before, during, and after being active.
- Wear socks that
fit will, are comfortable, and keep your feet dry.
- Warm-up before
and cool down after every activity.
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Warm Up
- Do whatever
activity you plan to do but at a lower intensity (lower heart
rate) for a brief time.
- Do a few
minutes of mild stretching.
Most warm ups
take only 5 to 15 minutes.
Cool Down
- Do whatever
activity you have been doing, but at a lower intensity (lower
heart rate) for a brief time.
- Do a few
minutes of mild stretching.
Most cool down
take only 5 to 15 minutes.
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If
you do get a muscle cramp:
- Stretch the muscle,
then massage it. Repeat.
- If there is still
pain, put ice on the cramp for a few minutes. Then repeat the massage
and stretching.
Revised
from Lifestyle Balance Handout: Keep It Safe
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