Skip to main content

Does That Hurt..? Your 5-Step Injury Prevention Plan

Doing what I do, massage specializing in pain relief, I mostly see clients "after" they have encountered some type of trauma that causes physical pain. Most of them are athletic, some are weekend warrior types, and some are desk jockeys. That said, the best pain management plan is the one that includes a "preventative" program, and that's what I will be giving you here.

Injuries don't have to slow you from meeting your fitness goals or keep you from enjoying your daily activities. The following 5 steps that I have outlined below will dramatically reduce your chance of experiencing a pain causing injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch
What is more boring than stretching? You have stuff to do; work to finish, meetings to attend, cooking, cleaning, exercise! The last thing you want to do is to sit around touching your toes -- right?

Well, even though it isn't exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains -- remember? The older we get, the less flexible we become which leaves our muscles, tendons and ligaments wide open for injury and strain. Take the time to stretch every day at your desk, in the shower, and before/after your workout to stave off injury.

Step 2: Warm Up
If you are preparing to do any physical activity like working out, remember that your warm-up should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their shoes. But don't be fooled -- not just any shoe will do. Find shoes that offer support and traction for your activity of choice, and make sure that they aren't too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle
Stop for a moment and think about your car -- if you don't maintain it with regular tune ups, oil changes and quality fuel then you can't expect it to perform well on the road. Treat your car poorly and sooner or later it will leave you high and dry at the most inconvenient time. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals, staying hydrated and getting regularly scheduled massage therapy will all contribute to your ability to live injury free. Simply put: The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition
This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. Believe it or not; People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. That's right. It's when people randomly exercise in an inconsistent manner. When exercise programs are started and stopped sporadically that your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great! And who doesn't want that, right?

Labels:

Comments

Post a Comment

Popular posts from this blog

When Should I Get a Massage and How Often?

This is a question I get often… Let’s face it, if it were up to massage therapists we’d say that you should get a massage every day, but in reality – very few people ever have the means or time to make this scenario play out in their lives. So technically speaking, your frequency should depend on how much you like massage, how often you experience chronic pain, and your budget. If you’re able to afford it, getting a monthly or weekly massage works best at helping prevent injuries by catching tight areas before they become problematic. With my more athletic clients (runners, weightlifters, gymnasts), I usually recommend timing their massage to coincide with the times they are training their hardest. For example, runners can develop tight hamstrings and hips, gymnasts and weight-lifters can get tight shoulders. These tight muscle groups can elicit injuries over time if they aren't treated by massage. If you are physically active, I recommend getting a massage within 24 hours ...
Post a Comment
Read more

Coffee Has Health Benefits

Anyone who knows me knows I love my Joe…. err, “cup of joe” that is. In fact, I’m enjoying a cup as I write this post. However, as a wellness professional that little admission of guilt has gotten me a few sneers and looks of condescension. Caffeine is BAD for you, they say! Well, perhaps abusing caffeine may be “bad” for you, but ‘caffeine’ doesn’t necessarily mean ‘coffee.’ Despite this fact, coffee has gotten a bad rep over the years after a few health experts linked it (or rather, linked caffeine abuse) to several diseases. But is coffee actually that bad? Probably not; new research shows that drinking coffee in moderation provides numerous health benefits. Antidepressant It might seem a little odd to find that coffee could help with depression, but new research has shown that it does just that. Now, don’t go throwing out your prescriptions or quit counseling just yet though, coffee is not a cure for depression. Rather, the caffeine in coffee helps regulate your mood trans...
2 comments
Read more

What To Do When You’re Chronically Stressed

Of all the modern-day ailments that seem to affect us, none is more pervasive than stress. Everywhere you turn, there are factors lurking to redirect you from your peaceful pursuit of happiness and lock you in the clutches of “stress.” What exactly is stress—and what more insidious effects does it cause? The dictionary defines stress as “great pressure or force; strain.” In today’s world, we think of stress as the result of too much pressure laid upon us by life, causing mental worry or anguish. This, in turn, manifests itself in tight neck and shoulders, headaches, nervous stomach, etc. But these physical and mental conditions are really only the beginning. Studies show that stressful situations can develop into more threatening health conditions. For instance: A sudden or unexpected stressor can activate your adrenal glands, which sends adrenaline and other hormones into your bloodstream. This brings about an increase in your breathing, heart rate, blood pressure, and blood f...
Post a Comment
Read more