Injury Prevention. What to and What not too.

December 4, 2019

 

 

The human body is designed for activity. However, given physical inactivity and sedentary lifestyles are on the rise many of us are probably not even aware of this. Technological advances have reduced the need for hard physical labour and consequently, we are more susceptible to a range of health issues. It is this reduced level of baseline fitness that often predisposes someone to injury. 

Follow these simple injury prevention strategies:

  • Let’s get physically active. Physical activity helps create regular healthy habits to counteract high-risk situations such as prolonged sitting. It is a fundamental component of a healthy lifestyle as it promotes a multitude of physical, psychological and lifestyle benefits.

  • Adequate technique and posture are essential. Five controlled repetitions at the gym are more effective and much safer than twenty-five fast and uncontrolled repetition.

  • Posture up! The more time you spend in a poor posture, the more likely your body begins to default to this position. Muscles begin to function inefficiently and then eventually when they have all but given up...pain occurs!

  • Relaxed and correct core activation will help stabilise and control the movement through physical activity. The pelvic floor and lumbar multifidus muscles are important in protecting your back with loading.

  • Controlling picking up/putting down weights is just as important as performing the exercise. Often people try so hard to maintain good form throughout the set, then as soon as the set is done they carelessly and subconsciously drop the weights which predisposes them to injury.

  • Listen to your body. If you are run-down, tired, injured or ill do not train through it.

  • Avoid over training as your body needs adequate rest and recovery to perform at its best and to achieve optimum fitness and strength results.

  • Staying for the warm-down despite how rushed you may be, espacially if you have worked hard allow your body to have five minutes to recover, or walk aound the block beofre getting in the car.

  • Remedial massage is great after high-intensity training to assist with muscle recovery and flexibility.

  • Don’t DIY. Seek professional help. More often than not, self-appointed treatment options are just maskers of pain and don’t alleviate the true cause. Common mistakes are ‘cracking’ stiff joints, pulsed stretching with bad technique, misusing and become over-dependent on braces/strapping/aids, self-massage, and manipulation. As an exercise practitioner, we can help you by teaching how to self manage your injuries and provide you the support you need while exercising through your injury, but in some instances, a physiotherapist may be your first port of call. 

  • Pain can be persistent and outright frustrating. Get ahead and do your body a favour by implementing these healthy habits and behaviours today!

     

Pain can be persistent and outright frustrating. Get ahead and do your body a favour by implementing these healthy habits and behaviours today!

 

 

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