5 Injury Prevention Tips for Physical Activity

Whether you exercise every day or once a week, it is important to make sure you take care of your body. Injury during exercise is something that often occurs because people either push themselves too hard, don’t stretch, or aren’t physically ready to workout.

Here at OCPBC, we strive to make sure all our patients take care of themselves to avoid any potential injury. Here are five tips for preventing injury as a result of physical activity.

#1. Stretch

Before you start any physical activity, you need to stretch. Take a few minutes to do basic stretches to make sure your body is ready to work out and warmed up.

Stretching releases oxygen to your muscles and gets your blood pumping, which prepares you for physical activity. No matter if you are going for a walk or run, you must take the time to stretch to avoid injuring yourself.

Here are a few basic stretches to start practicing before any physical activity

We recommend that you alternate between the right and left side of your body while doing these stretches. Make sure to stretch each side two times for 30 seconds.

1. Neck Stretch

– First bend your head forward and towards one side of your body, for example, the right side. Take your right hand and place it on your head and put slight pressure on your head, till you feel a stretch in your neck.

2. Shoulder Stretch

– Bring one arm across your body and hold it with your opposite arm.

3. Quadriceps Stretch

– Stand near a wall or object that you can hold onto for support. Gently grasp your ankle and carefully pull it back till your feel a stretch in your thigh.

4. Knee-to-chest Stretch

– Lay down carefully onto your back. Pull one knee towards your chest while the other leg remains relaxed and straight on the floor.

#2. Don’t Push Past Your Limit

Once you start your exercise routine, it is easy to feel as though you are ready to push past your limit. Most injuries result from those who push themselves too hard by lifting weights that are too heavy or go too fast. Take little steps each week to increase your durability to make sure your body is ready before taking that extra step.

#3. Stay Hydrated

Staying hydrated is important before, after, and during any physical activity. When your body sweats without rehydrating, your body loses strength, making you feel weaker and your risk of injury higher.

#4. Eat Properly

Your body needs certain vitamins and foods to keep it strong, especially while working out. If you lack proper nutrition, you may not be able to perform as well, which can lead to injury.

We recommended that you eat three meals a day – breakfast, lunch, and dinner, along with healthy snacks throughout the day. Make sure your meals consist of proteins to keep your body energized. Avoid fatty and processed foods with high sugars which can slow down your body and make you feel sluggish.

#5. Wear Proper Clothing

Wearing proper shoes and clothing is vital when doing any sort of physical activity. If you are wearing clothes that don’t fit you properly, this can cause you to trip or fall. You want to wear clothing that is comfortable and gives you the flexibility you need to move.

Injury Care with Orthopedic Center of Palm Beach County

Do you currently have an injury? OCPBC is highly experienced with injury care ranging from head to toe. Our orthopedic doctors will properly diagnose you and have you feeling better in no time. Our highly advanced Physical Therapy Center will also get your body back to where it needs to be.

We have three locations throughout Palm Beach County. Contact us at (561) 967-6500 to schedule an appointment with one of our Orthopedic doctors.