TARBELA GHAZI (DR. PERVAIZ AWAN / CORRESPONDENT):A distinguished footballer Engineer Faisal Waqas, from the Tarbela Dam Project, a member of the WAPDA Tarbela team, and Secretary of the WAPDA Tarbela Sports Committee, who recently completed his M.Phil in Sports Science, highlighted the significance of sports in developing young minds and bodies. He emphasized that sports activities not only enhance physical abilities in youth but also cultivate high values like teamwork, resilience, character-building, and unity.
While chatting to the ‘World Tribune’ he stated that sports is not merely about competition but is a comprehensive training that demands discipline and balance. “Like other aspects of life, sports too require consistency and a balanced approach so athletes can avoid injuries during games and maintain peak performance through timely treatment and recovery” he maintained. Faisal Waqas further added that sports not only improve physical fitness but also foster a strong moral foundation and self-confidence in young individuals, which are essential for success in every area of life.
Scholar Engineer Faisal Waqas said that Sports injuries are an unfortunate reality in athletic activities, affecting athletes’ performance and even leading to long-term health issues if not managed properly. Common injuries often arise from overuse, improper technique, lack of preparation, or insufficient conditioning.
Scholar and Engineer Faisal Waqas, while providing an overview of common injuries, preventive measures, and safe practices for athletes at all levels, emphasized the importance of understanding and preventing frequent sports injuries. He explained that athletes often face a range of injuries, such as sprains, strains, knee injuries, fractures, dislocations, and shin splints. However, he noted that it is crucial for athletes to know how to avoid these injuries through proper technique, training, and self-care.
Faisal Waqas further highlighted that adopting targeted exercises and conditioning routines plays a vital role in enhancing physical fitness and reducing the risk of injury. By understanding which exercises contribute to muscle strength, flexibility, and balance, athletes can not only elevate their performance but also ensure long-term health and resilience in their sports journey.
Faisal Waqas told that warming up prepares the body for exercise by gradually raising the heart rate and increasing blood flow to muscles. Strength and Flexibility Training helps to make Strong muscles support joints and reduce injury risk. Incorporating core stability exercises, like planks and squats, builds foundational strength. Learning the proper form for movements in sport is essential which also help to keep us safe from injuries, he told.
While talking about Immediate Action after injury Faisal Waqas asked to stop any activity as soon as you feel pain or discomfort. Continuing to play can worsen the injury and prolong recovery. Take RICE Therapy (Rest, Ice, Compression, and Elevation). Avoid putting weight or pressure on the injured area. Rest helps prevent further injury and gives your body time to start healing. Apply an ice pack wrapped in a cloth to the injured area for 15-20 minutes every 1-2 hours, especially within the first 24-48 hours. Use a compression bandage to control swelling. Make sure it’s snug but not too tight, as this could restrict blood flow. Raise the injured body part above heart level, if possible, to reduce swelling by improving blood flow back to the heart. Avoid hot packs or hot baths, which can increase swelling. Avoid alcohol, as it can increase blood flow and swelling. Don’t continue exercising, as it can worsen the injury. Avoid massaging the area, as this can increase swelling or bleeding. He also said that if a soccer player twists their ankle during a game, they should stop playing immediately and begin the RICE protocol. The player would rest by avoiding weight-bearing activities, apply an ice pack to the ankle for 15-20 minutes every hour, wrap it with a compression bandage to control swelling, and elevate the ankle on a bench or another elevated surface. They should avoid applying heat, drinking alcohol, or attempting to walk it off, as this could worsen the injury. If the player experiences severe pain or cannot bear any weight on the ankle, they should seek medical attention for a possible sprain or fracture. Following the initial recovery period, the player can start with gentle, guided exercises to restore mobility, as advised by a physical therapist, before gradually resuming training.
