WHAT YOU CAN DO TO AVOID INJURY
up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up.When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. • Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. WHAT SHOULD I DO NOW? If you are suffering fromaches and pains, you think youmay have sustained an injury, oryou’d like to learnmore about injury prevention, contact Iberia Sports & Rehabilitation today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!
HOW CAN I PREVENT THESE INJURIES? While it is always awise decision to consultwith a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: • Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bringwater into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. • Hydrating and eating nutritiousmeals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly.Without adequatewater and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. • Stayingwithin your abilities. It is important to train and practice for any physical activityyou’d like to try. Start small in the begining and build
SUFFERING FROM FOOT PAIN? TRY THESE EXERCISES AT HOME!
ARCH CURL Start with your foot flat against the floor, then flex your toes towards the ceiling, hold for 10 seconds, then flex your toes into the floor, and hold for 10 seconds. Repeat 5 times on each foot.
FOOT FLEX Sit with your foot slightly elevated on a box. First flex your toes toward you then flex your toes away from you. Repeat 10 times on each foot.
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