HOW CAN I AVOID INJURIES?
There are many simple tasks you can do on your own to make sure you are at a low risk of sustaining an injury. These include, but are not limited to: 1. Prepare for the terrain. Whether you’re hiking, biking, or simply taking a stroll, it is important to prepare for the terrain beforehand. Knee injuries are common when moving or biking along unsteady surfaces. Hiking boots with proper traction will help you maneuver those uneven terrains without the risk of slipping or falling. If needed, custom orthotics may also be fitted to your boots, in order to make the journey easier and more comfortable for you, in addition to decreasing your risk of injury. While biking, it is important to make sure you have a thick tread that isn’t worn-down and that your wheels can sustain any rocks or sticks you may bike over. 2. Train your body. It is important to train your body for any physically demanding event, whether it be a sport, hobby, or job. By training, doing proper warm-ups and cool-downs after a workout, maintaining a nutritious diet, and strengthening the necessary parts of your body, you can greatly decrease your risk of sustaining an injury. Contact us to find out how we can get you to your peak performance 3. Run responsibly. Running can lead to some accidental injuries, such as Achilles tendinitis, sprains, or shin splints. By wearing the proper footwear and maintaining a proper running technique during the summer months, you can run responsibly without the risk of sustaining an injury. Make sure your feet are always aimed in the direction you are running, your body is leaned forward, and your knees are soft and bent, in order to lessen the impact of the ground. Most importantly – always warm up beforehand! Contact us to find out other ways we can help you improve your technique. Schedule a consultation today! At Ellis Physical Therapy, we want you to be able to enjoy your life without risking an undesirable knee injury. If you find yourself in any sort of pain, or if you’d like some extra assistance in injury
prevention, don’t hesitate to contact us. We can design an individualized treatment plan for you, based on your specific needs and goals!
Call us today at 208-523-8879 to schedule an appointment!
Exercise Essentials Flexibility, strength, and stability are needed to keep you loose and pain-free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Relieves Knee Pain
Stretches Knees
SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot.
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