Whether you’re a Weekend Warrior, you love to run, play recreational sports, do yard work or just workout indoors or outdoors, here are some basic rules to remember to avoid injuries.
3 Step Warm Up Routine to Avoid Injuries
- First, always begin with a light warm up prior to initiating any physical activity. Just 5 to 10 minutes of walking can increase blood flow to the body’s muscles, tendons, ligaments, and help reduce potential strains and sprains.
For sporting activities, a more specific warm up should follow, including dynamic movements specific to each individual sport.
- Next, be sure to gradually increase activity intensity and duration. The body can adapt to most physical stressors given adequate time. However, when presented with “too much, too soon,” a system breakdown usually occurs and can present itself in the form of a bursitis, tendonitis or stress fracture.
- Finally, remember that ice and rest are always indicated in those cases in which activity is pushed too far and pain and/or swelling results. This short period of recovery may be crucial in preventing a minor overuse injury from developing into a chronic, nagging problem that impacts daily life and limits activity participation.
Dynamic Physical Therapy
If you think you may have an injury that requires physical therapy, give us a call today: (304) 225-5222.
We utilize a combination of hands-on techniques and therapeutic exercise in a patient-centered environment to truly generate Health In Motion.
Thanks for reading,