Intended for US audience only.
Warming Up/Cooling Down1
Guidelines for warming up and stretching before and cooling down after participating in a sports activity are the same for everybody. Most people don't take the time to do these things properly, and as a result, injuries often happen. This is a serious consideration for a person with hemophilia, since injury prevention is imperative.
Warming up
Warming up increases the heart rate and stretches those muscles that will be used most during the activity. Have your child spend about 5 to 10 minutes warming up, stretching muscles and performing activities similar to those he’ll be doing in the sport itself, but at a much lower level of intensity.
Stretching
Make sure he stretches for 5 to 10 minutes after the warm-up — it increases flexibility and allows joints to move more freely. Here are some guidelines provided by the National Hemophilia Foundation:
- Stretch slowly, holding each stretch for at least 30 seconds.
- Have your child stretch to the point where he feels a steady pulling sensation, but no pain.
- Have him breathe regularly.
- Don’t bounce; bouncing can damage his muscles.
- Have him gradually increase the number of repetitions and the duration of each stretch.
Cooling down
After the activity, have him cool down his muscles in much the same manner as he warmed them up — by doing the activity at a greatly reduced level of intensity for at least 5 to 10 minutes.
References
- Playing It Safe: Bleeding Disorders, Sports, and Exercise. A publication of the National Hemophilia Foundation.
Note: As always, whatever sport you choose to pursue, please check with your physician and/or treatment center before beginning any sports or exercise program.
