There's hardly an athlete alive – professional, amateur, or “weekend warrior” -- who hasn't known the pain, disappointment and frustration that can result from a fitness-related injury. While some accidents are beyond our control, a large majority of fitness injuries can be prevented by following these guidelines for exercising safely.

Warm Up/Cool Down
The most important part of preventing fitness injuries occurs while you're not even engaged in your activity! The periods before and after exercise are the most critical times for preventing unnecessary pain and injury. By "warming up" for 5 minutes prior to exercise with gentle activities like marching in place, you can gradually raise your heart rate to its target zone and increase blood flow to inactive muscles. Similarly, you can slowly lower your heart rate to its resting rate by simply walking for 5 minutes or so after exercise.

Stretch
Gentle stretching is actually a part of the warm-up/cool-down process. Stretching before exercise limbers tight muscles and improves joint flexibility thereby reducing your risk of sprains and tears. Concentrate on stretching those muscle groups used in your particular activity, as well as your lower back and neck.  For example, runners and walkers will want to concentrate on stretching out the legs, while swimmers will want to pay extra attention to upper body muscles.  Stretching for a few minutes after exercise is also necessary to prevent muscle stiffness and discomfort.

Use Safety Devices
Each activity carries its own risks and which devices you use will depend on your particular activity. The point, however, is to use them. Helmets, goggles, gloves, mitts, braces, guards, pads, even sunscreen, are just a few of the numerous safety "devices" available for today's active person.   While some safety gear may "look funny" or feel awkward, keep in mind that these minor inconveniences far outweigh the risk reduction you'll enjoy.

Use the Right Equipment
Improper equipment - worn exercise shoes, an ill-fitting bicycle, etc. - can cause more harm than is generally realized. Always check your equipment before and after your activity and be sure to make replacements or repairs promptly. Your worn-out running shoes may bring you "good luck," but they can also bring you an ankle, knee or hip injury if they fail to support your foot properly.  Even though cycling places less stress on bones and joints than other high-impact sports, an ill-fitting bicycle can lead to back and knee pain and/or injury. Whatever your activity, be sure that your equipment is in top condition before risking your health and safety.   Ask Dr. Halpern about custom made orthodics for the best support while engaging in your specific sport.  This is an inexpensive way to prevent injury and help support the structures of the skeletal system.

Use Common Sense
As silly as it may sound, injury prevention requires common sense.  Pushing yourself too hard and not listening to your body is one of the most common ways to injure yourself.  Make sure your muscles are conditioned before engaging in even low-impact activities, and use the right equipment and available safety devices. Fitness should be fun! The best way to enjoy your activity and prevent unnecessary injuries is to use your common sense.

Get Adjusted
The most important factor in fitness injury prevention is a body that is working properly.  Chiropractors are experts in the care of the bones, nerves, muscles and connective tissues that make up about 60% of your body.  All of the joints in your body are part of this musculo-skeletal system and its optimal function is necessary for fitness injury prevention, as well as overall good health.  Please ask us for more information about a fitness program that may include specific spinal adjustments, exercise recommendations, nutritional advice or other conservative methods of care to keep you exercising and injury free!

 

For more information, call (925) 960-1960.