Stay Active & Avoid Injury

4 Easy Ways to Prevent Injuries Simple Things You Can Do To Avoid Painful Injuries

Movement of The Month Helps Knee Pain IT BAND - STRETCH SIDELYING Lie on your side. Pull ankle of upper leg back as if stretching your quad. Put the ankle of your lower leg on the outside of your knee. Apply pressure downwards to feel a stretch along the side of your thigh. Hold for 20 seconds, repeat 6 times on each side. Your body is more than 70 percent water and therefore requires water to be supple and function at its best. Without adequate water and nutrition, your body’s tissues are more prone to injury. Hydrate and make sure you replenish the electrolytes you lost during activity with a sports drink like Gatorade. 50% of your body weight in ounces is adequate to re-hydrate. 1. Stretch Stretching is one of the most important ways to prevent injuries. Your muscles and other tissues require oxygen, nutrients, and blood flow to be elastic. Stretching helps bring these things into the tissues making them more elastic and allowing them to stretch more. This prevents over-stretching and tearing. Active stretching is better than static stretching. 2. Hydrate and nutrition

3. Stay within your abilities We have all heard of the term “weekend warrior” which means a person that has not prepared their body at all to go out and do extensive sports or activities on the weekend. Typically, this person is more prone to injury, just because they are not prepared. If you have a hard time running, then you wouldn’t go out and do a marathon. Make sure that you train properly and safely for the sport or activity you would like to try. 4. Wear proper equipment Make sure you have the right equipment to prevent injuries when doing activities. Good running shoes, proper hiking boots, helmets and much more can make the difference when it comes to preventing injury.

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If you suffer from aches, pains, or would just like to move better than you used to, call PROCare Physical Therapy today to learn more about how our comprehensive treatments, including sports medicine, physical therapy, dry needling and aquatic therapy can help you LIVE LIFE PAIN-FREE! 414-282-9590 Greenfield - 6520W. Layton Ave. Suite 101, Greenfield,WI 53220 414-858-1360 New Berlin - 14999W. Beloit Rd. Suite B, New Berlin,WI 53151

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