Introduction:

Participants of intense sports activities are prone to joint or musculoskeletal injuries. Dragon Boat racing is a strenuous muscle exercise; in order to keep fit and healthy competitors should follow the guidelines below. Advice from your own health professionals will be a great help to you during training or competition.

(I) Precautions:

1) Warm-up exercises are necessary both BEFORE & AFTER the race. Do Stretching Exercises (see diagram above), and relax the more involved muscles with massage

2a) During practice, if possible, try to row the boat on both sides alternately, so that forces on the back can be evenly distributed and muscle injury or distortion of the spine can be avoided. (Diagram 1, 2)

2b) As you are rowing the boat, try to turn your thigh towards the low side of the body, and reduce twisting your low back by involving more of your leg muscles. (*)

3) Prevent overuse or twisting injuries by supplying support to key areas and wearing wristbands and back supporters.

4) By increasing intake of complex carbohydrates (e.g. rice, bread), you will be providing with more energy.

5) Right before and after practising or racing, drink plenty of glucose and electrolytes.

6) Wear gloves to prevent abrasions.

7) If you already suffer from back, neck or shoulder pain, you should see a doctor or physical therapist before undertaking any strenuous exercise.

(II) Treatment Notes For Minor Injuries:

1. For abrasions: if the wound is not serious, you should apply anti-inflammatory ointment and a sterile covering.
    
2. If inflammation such as swelling and pain are obvious, the following steps of initial treatment can help to reduce the swelling and relieve the pain:

   R: REST - avoid further damage by resting the injured tissue.

   I: ICE - use a local ice pack for 10 minutes at a time to reduce swelling.

   C: COMPRESSION - wrap the injured area with elastic bandage to stop the bleeding or to reduce swelling.

   E: ELEVATION - raise the injured area above the heart to reduce blood flow.

   If the inflammation persists see your doctor as soon as possible.
    

3. If the injury involves joints, muscles, tendons, or ligaments, you should see a Doctor of Chiropractic or a physical therapist under the supervision of a qualified specialist.

(* Because of the bending of the spine and the extra pulling force on the convex side, it may cause minor joint dislocation with nerve compression PAIN and muscle tearing with inflammation at the back/neck.)

The above information is provided by Humana Chiropractic Centre ( now re-formed as Chiropractic Wellness Centre ),
© originally in race programme 1995 [ copyright ] Stanley Residents Association