Physical Therapist-Approved TIPS FOR PREVENTING INJURIES
When was the last time you suffered an injury? Did you feel like your whole life had to come to a standstill while you worked through your recovery? While physical therapy at Total Performance PT is a great way to rehabilitate after an injury, we know that preventing an injury is even better — and our therapists are here to show you how! 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. Your best bet is to work to prevent injuries as much as possible. Below, our physical therapists share some of their favorite tips for avoiding an injury — including some of the ways we can help!
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.
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DR. JADA-NICOLE GOODSON PT, DPT, PELVIC FLOOR PHYSICAL THERAPIST
Dr. Jada-Nicole Goodson PT, DPT, Pelvic Floor Physical Therapist, is treating at both North Wales and East Norriton locations! Dr. Goodson treats female and male pelvic floor patients for conditions including constipation, urinary/ fecal incontinence, pelvic pain, perinatal/postnatal therapy, post-surgical prostate removal, and more.
Dr. Jada Goodson PT, DPT at Burn Boot Camp in Blue Bell, speaking with members about pelvic floor health
CONTACT US TODAY! CALL US AT 215.201.4340 OR VISIT US AT TOTALPERFORMANCEPT.COM
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