HOW CAN I PREVENT THESE INJURIES?
Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we. • 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. • 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 While it is always a wise decision to consult with a physiotherapist, 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 bring water 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.
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 physiotherapist 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 tomake 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 from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact The Physiotherapy Center today. One of our dedicated physiotherapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free! Contact The Physiotherapy Center today at (345) 943-8700 or visit our website at www.thephysiotherapycenter.com.
Exercise Essentials Helps to relieve hip and knee pain.
IT BAND STRETCH | SIDELYING
Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .
Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds. Repeat as needed.
Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
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25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700
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