COMMON TIPS FOR PREVENTING INJURIES AT HOME
• Stretching your calves. This is something that you should do before and after every workout. When your calves become tight, the tissues of your fascia can pull and tear, causing injury. Stretching your calves can prevent muscles from stiffening, thus decreasing any painful risks. • Massaging your feet. If you think about it, our feet get quite the workout every single day – they literally hold us up! This can inevitably cause discomfort, especially if we are on our feet more than planned, or we complete a new, extensive workout that we are not used to. A simple remedy is to massage the soles of your feet with a tennis ball. If you are experiencing pain, you can also massage them with a frozen water bottle, which can relieve swelling. • Exercising your toes. Toes may be a part of the body that you don’t think about a whole lot but working out your toes can actually have a lot of positive effects. By simply doing daily toe scrunching exercises, you can strengthen your arches and prevent painful conditions, such as plantar fasciitis. • Strengthening your back (and other commonly used body parts.) Did you know that back pain is the most globally reported source of pain? There’s a reason! Our backs do a lot of work throughout the day, and it is a long and tender part of everyone’s body. You can strengthen your back, stomach, and thighs by doing simple exercises, such as partial crunches and wall sits. These are all highly used parts of our body and strengthening them will both make it easier on your daily life and help prevent your risk of injury to them in the future!
A study titled “Prevention of Sports Injuries: Systematic Review of Randomized Controlled Trials” from the Archives of Internal Medicine also stated that the prevention of sports-related injuries was highly associated with the use of: • Insoles • External joint supports • Multi-intervention training programs If you are an athlete and you feel your fitness regimen may be putting you at risk or wearing you down, these proven aids can help you significantly decrease your probability toward harmful and painful injuries. If you’ve suffered from pain and injury in the past, and you want to figure out how to stop them once and for all, schedule a consultation with one of our physical therapists today. We’d be happy to meet with you and create a plan for better health!
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