INJURY PREVENTION 101
Sports injuries are a nuisance but sometimes they occur, despite your very best efforts to do everything the right way. However, there are a few steps you can take to minimize your chances of becoming injured while exercising.
Here are a few suggestions which could help to protect your body while working out.
Stretch it out
If you’re full of enthusiasm for a fun activity, it can be tempting to jump right in without warming up first. This can happen whether you’re new to physical activity or whether you work out regularly.
The start of spring and summer are prime times for injuries to occur as you might be taking part in activities that you haven’t done for a while. Take a few extra minutes at the start and thoroughly stretch out, focusing particularly on the muscles you’re going to be using.
Pain = No Train!
The old mantra of “no pain, no gain” has long since been exposed as a harmful myth. If you are experiencing physical pain, it’s your body’s way of telling you there’s a problem!
The crucial thing is to understand the difference between discomfort and actual pain. You might experience discomfort if you’re pushing yourself hard while exercising but once it crosses the threshold into actual pain, you should always stop.
Trying to push through the pain barrier could make any injury far worse, leaving you unable to exercise for much longer than if you’d stopped and took a rest.
Look after your core
Your lower back and abdominals are referred to as your core muscles and can easily be ignored in your quest to become stronger, or excel at sport. Having athletic arms and legs may well be beneficial but if your core muscles are weak, you’ll underperform and are more likely to get injured too.
Rotational exercises, crunches, and leg raises are all great for your core muscles. For more specific exercises that help to protect your knee, hip or back, speak to your physiotherapist for more information.
Balance your body
Poor form, posture or technique are often the cause of injuries so it’s important to focus on moving properly and in the right way. Getting the biomechanics right can enhance your physical prowess but you’ll need to train your body to use the right muscles rather than just haul yourself around using the larger muscle groups.
One part of getting your form correct is looking at whether your body is in balance. It’s not uncommon to have one side that’s stronger or more mobile than the other. This imbalance can lead to injuries so exercising in a way that’s deliberately targeted to eliminate the problem is an excellent idea.
Your best efforts
Following the above tips will make a huge difference in how you exercise and the likelihood of injury. However, injuries can occur to even the most diligent individual. The team of expert physiotherapists at RPI Therapy Services can help with any injury that occurs, getting you back on the road to recovery quickly, safely and ready to resume your sport.