AVOIDING INJURY Lowering the odds

Hate getting injured? Sports medicine practitioners say you can lower the odds that injury will occur. One way is to maintain good overall conditioning, said Dr. Gregg Fasulo."You get in condition to play the sport, you don't play the sport to get in condition." A good stretching program is the most important part of this, he said. Stretching is especially critical for the "mature" athlete, he said, because tissues lose their pliability as people age.Stretching is also important for adolescents, Fasulo said. At this stage their bone growth is rapid, and tendons and muscles are acutely stretched.Stretching should be done before and after sports activities, said physical therapist Kevin Urbansky, and stretches need to be held for at least 20 seconds. Many overuse injuries occur because of tight hamstring and calf muscles, he added. Also, any sudden change in training is going to increase the potential for injury, Urbansky said. Do not suddenly increase from running three miles a day to six. The American Orthopaedic Society for Sports Medicine recommends changing your routine incrementally, increasing your activity level by about 10 percent per week.Also, make sure your form is correct as you exercise, local exercise physiologist Dr. Ruth Ann Hopkins wrote in an e-mail exchange, and control your body weight and fat.If you're a runner, Urbansky said, ideally you should be running on grass. You should also change your shoes frequently so they continue to provide adequate cushioning and support.