10 Ways to Avoid Injury from Orthopaedic & Spine Specialists – PA
1. Consult a Doctor before Starting:
We hear this statement all of the time and this is more than just a disclaimer. A physical examination can detect any areas of consequence where caution should be heeded. High School, College and Professional athletes must have a preseason physical and with good reason. Also, if any pain or injury should occur, you and your physician will have a base of information to provide you the best care.
2. The Right Equipment:
One problem we often see is improper equipment or improperly fit equipment. This includes shoes. For example, everyone has a way your foot hits the ground then transitions over the ground. Shoes are built to support the foot in different ways and having an improper shoe can affect your feet, ankles, knees, hips and your back.
Also having the proper protective equipment and having it fit correctly is essential. Equipment such as helmets, shoulder pads and padding, need to be fit properly in order to provide protection.
3. Proper Mechanics:
Before you even begin an activity, make sure you understand the proper mechanics. Improper mechanics is one of the most common causes of chronic injury. Also, by knowing the rules of the game, we can avoid injury by using proper mechanics, such as proper tackling mechanics in football.
4. Warm Up:
It is hard to stretch cold muscles, so it is best to do some light cardiovascular activity to warm up. Active stretching and static stretching are the most common methods of stretching. We should gradually raise our heart rate before we begin activity.
5. Measured Systematic Progression:
An often-stated progression rate for runners is to never increase running distance and workload more than 10 percent from one week to the next. When progressing with any activity, a systematic approach that focuses on gradual progression is wise. Setting up a plan will set you up for success.
Listen to your body. Often when you are sluggish and do not recover well from previous workouts, you will need to alter your plan.
Also, keep track of your progression. This will help you keep track of your progress and also allow you to go back and look at your progress to encourage you through the plateaus.
6. Rest and Recover:
Your body needs a chance to recover after activity. In our busy lives we often forget to slow down. If you do not allow your body to recover, you will find that you fatigue faster and this can lead to poor mechanics and possible injury. Over use injuries, such as tendonitis, can also develop.
7. Practice Good Nutrition:
You would not want to drive your car on bad gas and it is even more important for your body to have the proper fuel. Eat healthy foods and avoid “junk” food. Our bodies need a healthy balance of carbs, proteins and fats. If we try to lose weight we need to remember to eat enough calories to give us fuel. Proper nutrition will help your body reach your goals, improve recovery and avoid injury from fatigue.
8. Hydration:
Dehydration can cause cramping issues in our bodies and it decreases the efficiency of our bodies. If you work out in the morning, remember you have lost fluids overnight and need to properly hydrate. Throughout the day, whether you have been working out or not, remember to steadily hydrate.
9. Cool Down:
We live busy lives and we often do an activity then quickly move on to the next. After exercise, our muscles are warm and elastic. Resting without cooling down can cause our muscles to tighten up due to the improper flushing of the natural waste that muscles produce with activity. Cooling down also helps muscles recover and the cardiovascular system returns to its resting rate.
10. If You Are Injured, Alter Your Activity:
By continuing an activity when you are injured, the injury most likely will become more severe and recovery will be more difficult. It is important to see the proper medical professional and seek proper treatment. Injuries can be properly diagnosed and treated allowing you to get back to the activity as quickly as possible. Many times, the physician can alter activities to allow some cross training while recovering that will not risk further injury. OSS is always here to help you reach your goals.
From the desk of Bob Burton, Director of Sports Medicine – Orthopaedic & Spine Specialists
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