Advice

STRETCHING:

The dots represent body parts to be stretched

Participants of violent sports activities are prone to joint or musculoskeletal injuries. Dragon Boat racing is a violent exercise; in order to keep fit and healthy the players need to follow the guidelines listed below. The advice from health professionals should be a great help to you during the training or the contest.

(I) Precautions:

1) Warm-up exercises- BEFORE & AFTER the race, do Stretch Exercises (see diagram), and also relax the more involved muscles by massage

2a) During the practice, if possible, try to row the boat on both sides alternatively, so that forces on the back can be evenly distributed and muscle injury or distortion of the back spine can be avoided. (diagram 1,2)

b) As you are rowing the boat try to turn your thigh towards the low side of the body, and reduce twisting of your low back by involving more of your leg muscles. (*)

3) To prevent over use or twisting injuries by building support wear wrist band and back support.

4) By increasing intake of complex carbohydrates (e.g. rice, bread…), you will be providing more energy and replacing your reduced intake of fats, sugar, meat, and dairy products.

5) Right before the race, have some drinks of sufficient amount of glucose and electrolytes.

6) Wear gloves to prevent abrasion type of injury.

7) If your spine already hurts or you have pain at your back, neck, or shoulder, you had better go to see a Doctor of Chiropractic or physical therapist. Without the appropriate treatment the violent sports activities will make the previous conditions worse.

PREVENTION IS ALWAYS BETTER THAN TREATMENT
EARLY TREATMENT IS CLOSER TO
RECOVERY

1. For the injury of abrasion, if the wound is not serious, you can put on some anti-inflammatory oitment and bandage.
2. If the inflammatory signs such as swelling and pain are obvious, the following steps of initial treatment can help you to reduce the swelling and relieve the pain:

R: REST-to avoid further damage by resting the injured tissue.

I: ICE-use local ice pack 10 minutes a time to reduce swelling.

C: COMPRESSION-wrap the injured area with elastic bandage to stop the bleeding or to reduce swelling.

E: ELEVATION-raise the injured area above the heart to reduce blood flow.

If the inflammation persists see your doctor as soon as you can.

3. If the injury involves joints, muscles, tendons, or ligaments, you should go to see a Doctor of Chiropractic or a physical therapist under the supervision of a qualified specialist.