Injuries often occur when people suddenly increase the duration, intensity, or frequency of their activities. Many soft-tissue injuries can be prevented through proper conditioning, training, and equipment. Other prevention tips include:
- Use proper equipment. Regularly replace your running/gym shoes as they wear out. Aim to wear lightweight, loose-fitting clothes that allow you to move freely and feel comfortable. Moisture wicking or breathable fabrics are ideal.
- Balanced fitness. Start a fitness program that incorporates both cardiovascular exercise, strength training, and flexibility for a more balanced workout. Cautiously add new exercises and activities but try to avoid taking on too many activities at one time. Whether you have been sedentary or are in good physical shape, it is best to add no more than one or two new activities per workout.
- Warm up. Warming up is an essential part of any work out and can be done even before stretching. Run in place for a few minutes, breathe slowly and deeply, or gently rehearse the motions of the exercise to follow. Warming up increases your heart and blood flow rates and loosens up other muscles, tendons, ligaments, and joints.
- Drink water. Drink enough water to prevent dehydration, heat exhaustion, and heat stroke. Have a drink of water every 20 minutes or so while you exercise.
- Cool down. Cooling down should always be the final phase of your exercise routine. It should take twice as long as your warm up. Slow your motions and lessen the intensity of your movements for at least 10 minutes before you stop completely. Once your skin is dry and your breathing has slowed, then your cool down should come to an end.
- Stretch. Begin stretches slowly and carefully until reaching a point of muscle tension. Hold each stretch for 10 to 20 seconds, then slowly and carefully release it. Inhale before each stretch and exhale as you release. Do each stretch only once. Never stretch to the point of pain, always maintain control, and never bounce on a muscle that is fully stretched.
- Rest. Schedule regular days off from vigorous exercise and rest when tired. Fatigue and pain are good reasons to not exercise.
- Avoid the “weekend warrior” syndrome. Try to get at least 30 minutes of moderate physical activity every day. If you are truly pressed for time, you can break it up into 10-minute chunks.
Whether an injury is acute or due to overuse, if you develops symptoms that persist, contact your physiotherapist.
Please call your Physiotherapist at PhysiotherapyWorx on 08 3200 8541 or visit our clinic at 2 Mallee Street in Crestmead for more information.
