Physical Therapist-Approved Tips for Preventing Injuries
But first, let’s all get on the same page about what an injury is. For many, “injury” conjures up major traumas: a sprained ankle or a broken bone. But minor injuries can be impactful, too.
For example, repetitive stress injuries are often the culprits behind those mysterious aches and pains you might experience from time to time. While you might be tempted to pass them off as just a nuisance, they’re not something you have to live with. But more than that, because they weaken your muscles and can throw off your biomechanics, they can set you up for a more serious injury.
Seven Ways to Prevent Injuries Now
1. Sleep.
Getting a full night’s sleep is one of the best things you can do to keep yourself free from injury, so practice good sleep hygiene (such as avoiding using screens before bed) and aim for 7-9 hours a night.
2. Hydrate.
Like sleep, staying hydrated is crucial to a healthy, injury-free lifestyle. While needs vary from person to person, 4-6 glasses a day is a good ballpark.
3. Eat Well.
Make sure you’re eating properly for your needs, especially if you live an active lifestyle. Opt for nutrient-rich foods like fruits and vegetables, whole grains, and lean meats.
4. Warm Up.
Don’t skip a good 10-minute warmup before engaging in physical activity–and we don’t just mean workouts, either. Perform a mobility routine before engaging in physically demanding jobs and recreation, whether you’re clocking in at a construction site or spending the afternoon weeding your garden.
5. Get Strong.
Incorporate strength training into your workout routines to help keep your body aligned and protect your bones and joints when you get moving.
6. Use the Right Equipment.
Using improper equipment can lead to ergonomic strains and outright injuries. If you’re riding a bike, wear a helmet. If you’re doing yard work, choose tools that fit your hands and body.
7. Know Your Limits.
While it’s great to be enthusiastic about a new hobby or workout program, it’s also important not to do too much too soon.
Take Injury Prevention a Step Further With Physical Therapy
Physical therapy isn’t just about recovering from injuries. In fact, injury prevention is a key component of our rehabilitation program. But did you know you can work with us to prevent an injury before it happens?
Our physical therapists can offer their expertise to help you maximize those seven injury prevention tips above. Here’s a sample of all that we can do:
- Comprehensive Prevention Screens: We can run you through several movement screens to help identify areas of weakness, impairment, or imbalance that might lead to injuries down the line. We’ll evaluate your body’s biomechanics as you walk, run, or perform other day-to-day movements–and then provide you with exercises to correct these issues.
- Reduce Your Fall Risk: Falls are a significant source of injury, especially among older adults or people with certain neuromuscular conditions. We can develop a personalized fall prevention plan that will help improve your balance and walking patterns so you can move with confidence.
- Find the Right Workouts for You: Want to move more but aren’t sure how to get started? We’ll help you develop a fitness plan that addresses your abilities and interests, including guidance on starting slow and gradually building in intensity. We’ll also show you how to use the proper form to avoid injuries.
Don’t Wait Until You’re Injured to Give Us a Call!
If you think you might be at a high risk of suffering an injury, request an appointment with Atrium Physical Therapy. Whether you’re planning an adventure vacation, starting a new physically demanding job, or simply struggling with day-to-day mobility, our therapists are here to help.
Call today to get started!
Family-Friendly Spring Activities
Try a New Outdoor Sport
As it begins to warm up, try picking up a new outdoor sport such as biking, rollerblading, hiking, golfing, fishing, or kayaking. These are all fun things you can do to get your blood pumping and introduce more physical activity into your routine after sitting at home for so many months!
Visit an Outdoor Farmers Market
If you love fresh and locally grown fruits and vegetables, a farmers market might be right up your alley! Visiting an outdoor farmers market gives you a chance to get some fresh air and hand-select the best produce, jams, preserves, and jellies for you to take home to try.
Go See a Drive-In Movie
This is a great spring activity, especially because you can roll down your windows and enjoy a nice breeze as you watch on the big screen. You could even invite people outside of your household to park their car near yours so you can watch it together.
Break Out the Gardening Tools
Do you love gardening and growing your vegetables, herbs, and flowers? If so, spring is calling your name! It’s time to roll up your sleeves and get your knees dirty in the backyard. Gardening is a great spring activity that provides some physical activity, and an excuse to get fresh air. Make sure to start with great soil and research the types of flowers and foods that grow the best in your climate.
Take a Scenic Drive
So many parts of nature come back to life in the spring, so why not take a scenic drive now and then to get out of the house? Try getting off the interstate and going the long way around to see some trees, fields, or parks – just make sure you have a GPS or know how to get home safely!
Make the Most of this Spring
We all deserve to enjoy spring for what it is: a new beginning. Try some of these fun activities to add a bit of joy to your daily routine!
May Word Scramble
edaldnnoi
nhiigfs
uuasrt
prsnig
eskbta
lveendar
Answer Key
dandelion
fishing
taurus
spring
basket
lavender
