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Getting Rid of Soreness Before A Game

Getting Rid of Soreness Before A Game

Muscle soreness is a common result of regular training especially overtraining for a particular sport. This is mainly due to the microscopic tears in the muscle fibers. The body should be allowed to rest for at least 48 hours before resuming any heavy physical activity, like participating in a game, to help avoid muscle soreness. However, the typical 48 hours of recovery is usually not met because of the game’s tight schedule. If you are feeling mild soreness or stiffness, this can still be relieved by doing some warm ups. Warm ups that can activate your muscles and get your blood circulation going will help reduce the tightness in your body. They can loosen up your muscles and prepare them for the physical activity that you are going to participate.

Here’s how to get rid of muscle soreness before going to a game:
  1. Make sure to warm up for about 30 minutes before a game starts. You have to begin your warm up routine very slowly and then increase the pace of your routine gradually as you feel the temperature of your body has risen up and your soreness begins to lessen. Don’t do any intense movements that may result to fatigue for your body.
  1. Do warm up exercises that matches with the movements of the sport you are playing. Doing warm up exercises that matches the movements of the sport you belong to will help in activating your muscle memory and in preparing you for the game. If for example, you are playing football, you can do some running or practice your passing routines.
  1. Be sure to start arming up with at least 10 minute of light cardio exercises. You can do light jogging or cycling if your sport relies primarily on your lower body. But if you full-body sports like basketball, you can use elliptical trainer the one with a moving arm handle. You can also try doing shadow boxing if you want to practice your hand-eye coordination.
  1. Make sure to perform static stretches for at least a few minutes after finishing your cardio exercises. Focus on the muscles that you feel some tightness and then stretch it slowly as to avoid over stretching it.
  1. Spend at least 5 minutes doing some movements in your sport without using any equipment. For example, baseball, you can practice your batting or pitching motion.
  1. Use the equipment you use in your sport for the remaining 10 minutes of your warm up routine.

Doing these exercises should be able to alleviate the soreness you feel before a game. By doing so, you’ll be able to play better and help reduce the risk of getting injuries.

Football Stretching Exercises

Football Stretching Exercises

Stretching before a game or a practice is necessary for every sport especially football. This helps in preparing the athlete to be physically ready. Before a football player can tackle his opponents, run the open length, or throw deep passes, he must first do some stretching exercises to make himself loose and to help reduce the risk of getting injured. Football stretching not only prepares an athlete’s body but it can also increase the physical ability of the athlete. It allows the muscles of the body to contract and relax very quickly which will in turn result to a better reaction time, increased muscular power and strength, increased force production, better blood circulation to the muscles and much improved metabolic reactions.

Football Stretching

A football player must first loosen up by doing some stretching exercises. They must loosen up all of the major muscle groups in their bodies like the shoulders, back, hips and leg muscles. In NFL, football players are required to do some dynamic stretching before practice or a game. Football players need to loosen up their hips, backs, shoulders and leg muscles before engaging in practice or playing a game. Stretching will warm up the body and will loosen up the muscles so that you can use them through their maximum range of motion. The football stretching exercises that football players do, consists of sports-specific movements that will help prepare the body before a game or practice. Players are asked to perform exercises like the following:

  • Walking Knee Hugs – for stretching the hips and glutes
  • Walking Leg Pulls Behind the Back – for stretching the quads
  • Pump Stretches – to loosen up the calves and the low back
  • Spiderman Stretch – to stretch the groin and hips
  • Inchworm Stretch – for stretching the hamstrings

Warming up must be done next after doing some football stretching exercises. There are some warm up exercises that can be also considered as a stretching exercise too. However, these exercises are mostly focused on increasing a player’s heart rate gradually. Football players can warm up through these following exercises:

  • Simple Jogging
  • Backwards Pedaling
  • Butt Kick from 5-15 yards
  • Lateral Bounds,
  • High-Knees

After doing warm up exercises, the next will be the so-called position drills. Position drills can also be considered as practice since they involved specific exercises for each of the position. For example, a running back can do exercises that will help them practice their steps and hand-offs. The same goes for the quarterback and receivers where they practice over their passing routes. Defensive linemen will practice with tackles and breaking free from blocks.

Football players are also required to do some static stretching after a game or practice. Static stretching is necessary for every football players because it allows them to cool down after a heavy physical activity and be able to relax.

Zero1: Protective Helmet for Football Players

Zero1: Protective Helmet for Football Players

Even though football is a very popular sport and is enjoyed by more than 400 million people around the globe, the sport still remains under scrutiny for the safety of its players. Critics have scrutinized the sport because of it being injury prone. There are a lot of injuries that players can get from this sport. One of the most common injuries among football players and possibly one of the most life-threatening injury that can happen in any sport, is concussions. NFL has already done a lot of countermeasures against concussions. The organization even started numerous research programs to find the best solution or countermeasure against concussions. As a result, a new helmet was developed with hopes that it will have the ability to solve one of the biggest problems that’s been scrutinizing the sport ever since. Named Zero1, this is one of NFL’s research programs and is geared to be the ultimate solution against concussions.

The helmet consists of multiple flexible layers. It is developed to greatly reduce the rotational and linear impact forces to help prevent concussions from happening. The helmet is developed in a way that utilizes its four flexible layers to work in perfect harmony with each other to provide the absolute protection against concussions.

The top layer, named the “Lode Shell” will be responsible for absorbing the impact by deforming a particular part of the helmet. You can consider it as a bumper in a fender bender. This same technology has long been implemented in the auto industry but this is the first time that this technology will debut in a football helmet.

The second layer, called the “Core Layer” is a considered to be a masterpiece of medicine, sport and engineering. The Core Layer, which utilizes a highly-engineered column like formations, that are capable of bending and buckling in all directions to lessen the linear and rotational forces.

Next to the Core Layer is the “Arch Shell.” The Arch Shell serves as the interior of the helmet which is designed to fit perfectly to a player’s aspect ratio (the relationship between the player’s head length and breadth).

The last layer, called the “Form Liner” is the final layer that is specially designed to work accordingly with the Arch Shell which will allow the helmet to fit perfectly to a player’s head and to conform to the head topography, making sure that the pressure will be distributed all over the head equally. Aside from the layers that makes up Zero1, the helmet also boasts its Axis Fit System which is the one responsible for keeping everything together.

Zero1 is developed in a plain and simple way but with utmost perfection in mind to assure a better protection against concussions. As of now, the helmet is still going through various tests, most especially the concussion protection tests. Zero1 has to gain a five-star score before it can be approved to be used by the players. But even a helmet with a five-star rating cannot be completely considered as concussion-proof, because as long as players who play in contact sports they are still exposed to head injuries.

Sports Safety for Your Kids

Sports Safety for Your Kids

Always tell your kids to warm up and cool down.

Warm-ups and cool-downs should be a regular part of your child’s routine, regardless of the sport he or she participates in. Let your child know the importance and benefits they can get from stretching and light jogging. Doing warm-ups will help minimize the risk of muscle strains or soft tissue injuries. You must let your kids to do warm-ups before playing so they can become loose and feel flexible. Warming up also makes your kid’s body ready for the extra stress.

Protection from heat.

Kids are prone to dehydration and heat sickness especially for those who are engaged in outdoor sports. Kids must always wear sunscreen as protection from heat. They must also eat properly so they can have enough fuel for their bodies and must be hydrated water or sports drinks that are good for their age.

Must have a proper equipment.

Kids must always a protective equipment during their sports activities. This will ensure their safety as they compete and engage in various sporting activities. However, most child athletic programs don’t have enough protective equipment. Not all athletic clubs are capable of giving each kid proper equipment. If you know that your kid belongs to a sport, make sure that you can provide all the necessary protective gear the child needs. Important safety gears usually include helmets, mouth guards, goggles, padding, supportive shoes, and safety harnesses.

Teach your kid the proper techniques.

You have to teach the proper techniques of the sport they belong to. This is usually the coach’s job but you can’t rely completely on volunteer coaches of child athletic programs because they may not experts in child coaching techniques. You can teach your kid the basic sports skills and techniques so that they can play better. Teaching them the basics will help reduce the risk of injuries since they know how to play the sport properly. You should also teach your kid to be a good sport, winning or losing.

Cross-training programs.

Kids are recommended to go through cross-training programs like stretching balancing drills, weight training and jumping to help reduce the risk of injuries. Cross-training programs aims to develop the strength and endurance of the heart and lungs of the kids especially if they are into sports like soccer, tennis, basketball, and football.

Neuromuscular training.

Neuromuscular training is extremely recommended for child athletes to help reduce the risk of ACL injuries. The training will involve the proper jumping and landing that will strengthen the legs and decrease the amount of impact on the knees. If your kid plays for football, soccer and basketball, it is more important that you teach them neuromuscular training.

You have to think about the safety of your kids as they turn to sports. By doing so, you can help a better athletic career for him/her in the future. By promoting the sports safety of your kids, you can prevent any injury to happen to them which might affect their athletic career in the future.

Common Football Injuries

Common American Football Sports Injuries

American football is among the most played and watched sports by many people of all of ages in U.S. As a result, the number of people getting injured because of playing football is also huge. There are a lot of sports injuries related to football that can happen to anyone who is playing football. Some of them can be easily prevented since they are very common while others are serious.

Here are some of the most common sports injuries that can happen in football.

Overuse Injuries

A common overuse injury is the overall back pain. Back pains can result from over training. Rest is also an important part in an athlete’s life. You have to give your body enough time to rest and must not over train. Football players usually suffers from back pains and knee pains because they constantly train their bodies without taking enough time to rest.


This is the most common injury in American football. Concussions usually happen because of a traumatic impact. If you feel headache, drowsiness, dizziness, loss of balance, blurry vision, nausea, numbness or have a difficult time concentrating, then it’s most likely that you have a concussion. Concussions can become a serious injury if you don’t give it proper treatment.

Heat Injuries

Heat injuries are common in many American football training camps. Since most training camps usually happen during summer, athletes who undergo intense physical training will suffer from cramping due to sweating too much. Heat injuries can also lead to heat stroke or heat exhaustion, it can also lead to death if they are not treated immediately.

Traumatic Injuries

Knee injuries are also common in American football. Knee injuries can affect the athletic career of a football player if they are left untreated. These injuries tend to happen in football players because of the constant strain to their knees due to cutting motions and the surfaces they played on. Ankles sprains and shoulder injuries are also common in football too, particularly for the offensive and defensive linemen.

To help prevent the common sports injuries mentioned above, you may want to try to follow the tips below.

  • Make sure that you perform warm-up exercises before you play and cool-down routines after playing.
  • Do stretching and strength training on a consistent basis to help develop more muscle strength which is important in football.
  • Be sure to hydrate your body especially if you have intense training methods to help minimize cramps and to maintain your health.
  • Make sure that you always stay active with the sport by doing some simple exercises during summer break to help you become prepared when you return to the sport in the fall.
  • Always wear safety gears such as mouth guard, pads, and helmet.
  • Don’t tackle somebody with the use of your helmet.
  • You must have a proper pre-season health and wellness evaluation.
  • Speak with your team’s athletic trainer or a professional about any injury concerns or injury prevention strategies.

Different Types of Mouthguards

Mouthguards are available in 3 major types and they are:

Stock mouthguards

These are available in many drugstores and sporting goods stores. They come ready to wear and is the cheapest among the three. They are not expensive, they are one the ones with the worst fitting. They are also less comfortable and are not really guaranteed to provide protection. They are usually made from rubber or polyvinyl and have the tendency to gag sometimes. You will have a difficulty speaking and breathing with these mouthguards. They will require you to always close your jaw so that you can hold them in their place. In short, they are not ideal for athletes.

Mouth-formed mouthguards

There are two main types of mouth-formed mouthguards namely shell liner and boil-and-bite. Shell liner is lined with rubber or acrylic gel that will mold to your teeth and will set accordingly so that it can maintain its shape. While the boil-and-bite is made from thermoplastic. As the name suggests, it is first boiled and then fitted according to the contours of the teeth with the use of the fingers, tongue, lips and biting pressure. You can always try to refit it by boiling it in water again and then fit it accordingly to the contours of your teeth, if it doesn’t fit or is not comfortable in your first try.

You can purchase both types of mouth-formed mouthguards online, local sporting goods, and drug stores. Even though they are better than the stock mouthguards overall, they still don’t fair very well when it comes to the protection and fitting that the custom-fitted mouthguards can provide.

Custom-fitted mouthguards

These are the most expensive type of mouthguards. They may be expensive but the level of comfort and protection they can provide are far better than the first two types mentioned above. They are made from a cast that will precisely fit to your teeth. The dentist will first make an impression of your teeth and then use the impression to create your custom-fitted mouthguard.

They are made to cover both your upper and lower teeth. They can also serve as a cushion for your teeth against blows to the chin or falls.

You should first go to your dentist before you choose a mouthguard. Your dentist may be able to provide you with a customized mouthguard that is specific for your sport or activity.

Significance of a Mouthguard in Today’s Sports

Significance of a Mouthguard in Today’s Sports

A mouthguard (also known as mouth protector or mouth piece) is a flexible custom fitted device that is worn over the teeth to help protect it from potential damage from athletic sports or various recreational activities. Mouth guards are more important for those people who are wearing braces or for those people who just want to protect their teeth from any potential trauma.

Mouth guards will help protect your teeth from damages due to blows or physical contact. They can also serve as a protection from any soft tissue damage.

Here are some good characteristics of an ideal mouth guard:

  • It should allow you to speak clearly and will not interfere with your breathing.
  • Can stay firmly in its place during action especially in athletic sports.
  • Can provide high level of comfort and must fit really well with your teeth.
  • Must be durable and easy to maintain.
  • Must be tasteless, odorless, resilient and resistant to tear.

In general, mouthguards can only cover the upper teeth. But for those people who are into sports or who wears braces or other dental appliances should wear a mouthguard that can also cover their lower teeth.

Who Should Use a Mouthguard?

Many major sports leagues are now requiring the use of mouthguards for their athletes. Sports with high risk of physical contacts like football, ice hockey, basketball, lacrosse, field hockey, rugby, soccer, boxing, and wrestling requires its players to use mouth guards.

The American Dental Association also recommends people to use mouth guards who are into surfing, skiing, skateboarding, acrobatics, skydiving, volleyball, martial arts, weightlifting and other activities that has a high potential for physical contacts.

You can also try talking to your dentist or orthodontist for a more professional advice when it comes to choosing a mouthguard. Your dentist should be able to help you in choosing a mouthguard that will provide you the best protection for your teeth.

Benefits of Using a Mouthguard

Mouth guard serves as an important precaution for all athletes regardless of their age and abilities. It helps in protecting an athlete from a potential broken tooth, tooth loss or bone damage. They can also protect you from serious injuries such as cerebral hemorrhage, concussion, jaw fracture and neck injuries.

You need to be smart in choosing your mouth guard. Not all mouth guards are the same. They vary according to the level of comfort and protection they can provide as well with their price.

Tips for Buying Running Shoes

Tips for Buying Running Shoes

Here’s what you have to look for in the right pair of running shoes you are going to buy:


The shoes should fit snugly in your heels. To know that the shoes will fit snugly into your heels, wear it first without lacing up and see if you can slide your feet out. There might be some heel movement but it will not be a problem once you are going to run. You have to make sure that the shoes will feet comfortably in your heels because any uncomfortable feeling will be amplified once you start running with it.


The shoe should fit snugly and feel secure in your instep. You need figure out if the shoe you are testing feels tight. If the shoe feels tight for you, try using a different method of lacing it up to remove its tightness before you consider testing another shoe.


A good running shoe will allow you to move your foot side-to-side without having to cross over the edge of the inside sole of the shoe. Try another shoe, if the one you’re testing on makes you feel that your little toe is already sitting on the edge of the shoe or if you feel uncomfortable with your toes while wearing the shoe.


You have to make sure that the shoe will have enough space at the end of the shoe to avoid feet swell. Foot swelling usually happens when you are wearing a very tight shoe especially if you went for a long run. A good running shoe will give you enough space to wiggle your toes up and down.


You should also test the flexibility of a running shoe. To do this, just hold the heel and press its tip into the floor. A good running shoe should bend easily and crease accordingly to your foot flexes. Running shoes that doesn’t have an aligned flex point may result to plantar fasciitis or arch pain. Also, a running shoe without enough flexibility can result to an Achilles-tendon or calf strain.


Last, but not the least, is to identify the feel of a running shoe. You need to figure out if the shoe is capable of matching with the contours and movements of your feet. To do this, you need to test it out by doing a quick jog. You will only know what you feel about the shoes once you try it out.

Stretching Safely and Effectively

Stretching Safely and Effectively

Stretching is an important part of any exercise or workout. It should be performed before you begin any kind of exercise or workout as a safety measure for your body. It allows you to strengthen your muscles and prepare them before you do any exercises. It can also help in reducing the risk of injury. Each part of the body has their own proper stretching exercises you can perform. You can stretch your back, neck, arms, legs and even the whole part your body. Some good examples of stretching exercises include foam-rolling, and dynamic and static stretching. These are perfect as a warm up procedure before you begin your workouts or as a cool-down procedure after you finished working out.

Be sure to follow the reminders below when you are stretching:

  • Only stretch your muscles when you feel like you are already warm. If you haven’t done any exercise yet, warm up your muscles first by walking or running for at least 5 minutes.
  • Don’t rush or skip your stretching routine. It’s an important part of your exercise and workouts and you can’t afford to miss it.
  • Just stretch your muscles gently, slowly, and smoothly. Make sure that you stretch your muscles up to the point that you feel a slight tension and then hold unto to that stretch position for at least 15 seconds. Also, never bounce while you are stretching if you don’t want to cause damage to your muscles.
  • You should breathe normally as you stretch your muscles. Holding your breath will only tighten up your muscles which will be harder for you to stretch.
  • Be sure that you get to stretch every major muscle group of your muscle using the full range of motion and then repeat the same procedure up to 2-3 times.

Stretching is good for your muscles especially for those people who are into sports. You need to stretch every part of your body that feels tight as you are still warming up. You also need to stretch out your muscles after working out while they are still warm. By doing, so you can help prevent any muscle tears or injuries from happening which might affect your career as an athlete.

Stretching after Workout

Stretching after working out is perhaps the safest and most efficient time to stretch your muscles since they are still warm and easy to bend. Your heart rate is still elevated during this time after finishing a workout or exercise which is why this is the perfect time to stretch your major muscle groups.

Keeping Yourself Active

Keeping Yourself Always Active

You need to keep in mind that the only way to maintain your good health, is to remain active as much as you can throughout the day. This is why you need to develop a simple fitness regimen training program. You can finish your fitness regimen in just a couple of minutes and proceed to your other daily activities just to make yourself active.

Here are some good examples of fitness exercises that you can do with minimal effort so that you can keep yourself active:

Try standing up every 15 minutes.

Studies show that even the most healthy and fit people can be exposed to a lot health problems and issues if they sit for several hours without standing up. Standing up once every 15 minutes will be a good thing to do to prevent any health problems to happen to you. You can also try adding various body movements as you are standing up like jump squats or one-legged squats.

Interval (anaerobic) training.

You can do high-intensity exercises in short bursts and follow it with a good recovery period.

Strength training.

If you can get to include at least 1 set of strength training in your workout you can guarantee yourself that you are going to enjoy a lot of health benefits from your exercise program as well as keeping your body active and energetic.

Core exercises.

Your body consists of 29 core muscles that can be found mostly in your pelvis, back and abdomen. These muscles serves as the foundation for all the movement in your body. So it’s only important that you strengthen these groups of muscles to help protect your back and provide more support for it. You can also reduce the risk of injury to your spine and body. Lastly, doing core exercises will also help you gain better stability and balance.

Doing postural exercises are good for strengthening your frame. It also helps retrain your body so that you can perform high-intensity exercises safely without to worry about getting injured. Doing yoga can also help strengthen your core muscles which is a good thing to do if you want to keep yourself active.


Active isolated stretching helps in improving your circulation and in increasing the elasticity of all your muscle joints. It also prepares your muscles for all your daily activity. You should do stretching during whenever you have time. It’s perfect for keeping your body active all the time.