Guards Polo Club Official Yearbook 2017 Official Yearbook 2017 | Page 77

staying fit for polo
delivered to the muscles to facilitate quick
contraction, will also build up if the cool-
down is not completed. This is commonly
known as blood pooling. how you feel, with strength and flexibility
coming as a side-effect. Pilates is a
practice focused on toning your body and
improving your posture and movement.
HYDRATION
You should drink 0.033 of a litre
of water per day for every kilogram
of bodyweight. If you weigh 65kg,
that is 65 * 0.033 = 2.145 litres of
water. For every cup of coffee or tea
consumed, you need to have an extra
glass of water, as the caffeine will
dehydrate you. Being dehydrated by
just 2% impairs performance in tasks
that require attention, psychomotor
(muscular activity aligned with mental
processes) and immediate skills, as well
as assessment of the subjective state. SPRAIN OR A STRAIN – WHAT IS
THE DIFFERENCE?
A sprain is a stretching or tearing of
ligaments – the tough bands of fibrous
tissue that connect two bones together
in your joints. A strain is a stretching or
tearing of muscle or tendon.
PILATES OR YOGA?
The answer to this question is very
simple – the one you prefer! I advise
everyone to try both. Yoga and Pilates
are similar in a lot of ways – they both
include movements and poses intended to
increase strength, flexibility, and the mind/
body connection. Ultimately though, Yoga
is a practice focused on your mind and
ICE OR HEAT?
If a player has actively felt a muscle stretch
or had a fall while playing, the best thing
to do is to apply ice as soon as possible.
This can do done for 10 minutes every
1-2 hours, but remember never to apply
the ice directly onto the skin. This will
help reduce bleeding and prevent the area
from swelling and can be done for up to
three days afterwards.
After about 72 hours have elapsed, heat
can be applied. Heat helps muscles regain
flexibility. However, if applied in the first
48 hours, heat will accelerate and make
worse all the processes that ice initially
slows down.
WHEN SHOULD YOU SEEK
PROFESSIONAL HELP?
Immediately for a head or eye injury.
As a rule, with muscle strains & sprains,
you should be seeing an improvement
after 72 hours. If the area remains
swollen and sore and you have limited
range of movement, then seek help.
The professional can offer a variety
of treatments including ultrasound,
cryotherapy and soft tissue therapy.
Mary Mackay is available for
consultations by appointment at Guards
Polo Club throughout the year. To find out
more please email her at marymackay1@
icloud.com or call 07768 042692.
*Copyright Innes and Morgan;
Licensee Springer 2015. Published by
Sports Medicine References: Costa-
Paz M, Aponte-Tinao L, Muscolo D.
Injuries to polo riders: a prospective
evaluation. Br J Sports Med. 1999;
33:329–31. Fuller C, Brooks J, Cancea
R, Hall J, Kemp S. Contact events in
rugby union and their propensity to
cause injury. Br J Sports Med. 2007;
41:862–7. 
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