How Can I Prevent These Injuries?
• Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build 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.
While it isalwaysawisedecision toconsultwithaphysical therapist, thereare some tipsyoucan implement intoyourpersonal lifeaswell, inorder todecrease 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 increasesmuscleflexibilityandprevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. • Hydrating and eating nutritious meals. 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 adequate water 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.
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Improves Core Strength
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KWWS VXGRNXFRP SINGLE LEG EXTENSION Lie on your back with your knees bent. First, push your hips straight up, making a plank, then straighten one leg and hold for 3 seconds. Qr/HYHO+DUG
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