5 Tips for a Footballer to Avoid Osteitis Pubis

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Are you a footballer or a sports person? Do sports injuries and problems create hindrance in your passion to play? Do you follow regular exercise but scared that it might strain your body? Here are some helpful tips for a sports person like you.

1. Warm up before Exercise
It is important to warm up your muscles before exercise. This essential step gives your muscles and joints, as well as your heart and lungs the opportunity to prepare for the strenuous activity. Focusing on pelvic and hip stretches will help you avoid straining your joints and causing Osteitis Pubis.

Depending on the type of exercise you are doing, you will want to include a few different stages to your warm-up. This can include a light jog, skipping, basic aerobics and different forms of stretching. The aim of the warm-up is to increase your heart rate and your respiratory rate.

warmup_0

2. Work on Strengthening of key Muscles
As it is with warming up, stretching your muscles is an important aspect of improving the performance of your muscles. To be able to work without any hindrance, you need to be constantly focusing on the strength and flexibility of your different muscle groups. This rule applies to your pelvic area as well.

To prevent Osteitis Pubis, you should focus in your core. Abdominal exercises are quite beneficial in strengthening the muscles around your pelvic bones. To aid yourself with these exercises, you can use an exercise ball or a resistance band.

Plank

3. Avoid Activities that causes Discomfort
Exercise helps you become fitter. With regular exercise, you are able to handle more stress on your body. You can increase the intensity of your current workout on a weekly basis. You need to know the level of your fitness to figure out how far you can push yourself before the exercise becomes potentially harmful.

It is important to note that as you are progressing, you can choose to modify or avoid certain types of exercises if your body is not ready, or if they cause you any pain or discomfort. You need to know your limits in order to identify when you need to stop and rest, as well as when you are in need of medical attention.

Sport und Fitness in der Stadt

4. Take time to Rest and Recover
In order to increase the performance of your muscles, it is important that you give yourself sufficient time to recover from the strain of exercise. Resting is an important part of exercise as it gives your body the opportunity to repair the soft tissues.

While your body moves up towards a higher level of fitness, it needs time to get adapted to the increased amount of intensity and effort. If you fail to give enough time and continue to apply pressure to your pelvic area, the chances of developing the symptoms of Osteitis Pubis increase.

wake up

5. Use Proper Footwear
A proper pair of running shoes is a must for all runners. This helps to stabilize your hips and knees, and give you sufficient cushioning for your feet. This also supports your lower legs as you are walking or running. To support the rest of your body, you can also try compression wear. Clothing like compression leggings and shorts support major muscle groups which reduces soft tissue damage and improves blood circulation. These also help your body in quick recovery.

Close up of running shoes in use

Looking for Physiotherapy Treatment at home for Sports Injuries, get it from Portea. You can also chat with a doctor for free and get answers to all your health queries before opting for a service. Download Portea’s Mobile App to chat with an expert!

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Gaurav Mehta is a Masters in Physiotherapy with a specialization on Neuro. He has more than 6 years of experience in treating patients. He is currently working with Portea.

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