Are you starting a new sport or exercise program and are worried about an old nagging injury that might flare up? Get it checked out before you start to play! You can either ask a Therapist a question via our website: http://www.nosecreekphysiotherapy.com/, call us for a 15 minute FREE phone call consultation or book with us today!
If you are worried about receiving an injury from your favourite sport or exercise, follow these tips to ensure you prevent injuries:
Be sure to warm up: Engaging in warming up stretches will increase your body’s core temperature and heart rate circulation, allow blood flow to the working muscles and will mentally prepare yourself for the workout ahead. Moreover, warming up before exercising will prevent acute injuries such as hamstring strains. Active Magazine suggests that it is never a good idea to work out with cold muscles.
A balanced diet & hydration are key: Staying nutritionally balanced is one way to ensure you remain injury free while staying on track with your 2018 fitness goals. HEAL magazine suggests filling your body with an abundance of high quality nutrients from a variety of fresh fruits, vegetables, whole grains, raw nuts and seeds, organic meats and plenty of fresh clean water. Their magazine has listed 10 superfoods and ingredients that can help with an injury and prevent future injuries, check them out here: 10 Foods that can Assist Your Recovery.
Wear proper workout attire: When was the last time you bought new (and proper) running shoes? If you can’t remember the last time you did, it’s time to buy a new pair! We recommend going to a store where an expert can give you proper advice on what shoe fits best with your arch, gait and body weight. If you are in need of orthotics, we can assist you in choosing the right ones for your aching feet. Take a look at our products online for reference: Orthotics Group.
Incorporate different workouts: We encourage cross training in order for your body to work out different aspects, ensuring you are not overusing the same muscles each workout. By incorporating cardio, strength and core training, your body and your metabolism will thank you. For ideas on diversifying your workout routine, check out this blog: Every Step Counts with New Fitness Routines.
Stretch post exercise: Stretching post exercise will aid in preventing injuries by improving flexibility and increasing your range of motion. It is even suggested that stretching helps with stress as it allows your body to calm down and reflect on your exercise. Active magazine lists 16 static stretches post exercise, check them out to help remain injury free: 16 Post-Workout Static Stretches
Rest & recovery – listen to your body: If your body is sore and not happy with you, it will give you signals. Soreness should not last more than 48 hours; if it does, you should look into your exercise routine and determine what could be causing your body’s tiredness. With that being said, the recommended time frame that your body could be sore is between 24 to 48 hours.