Your PR on your 10K during yesterday’s run felt amazing. This morning’s shin splints? Not so much. Keep these five pointers from Horizon Rehab in mind as you exercise to stop injury in its tracks:
- Wear proper footwear. Do you prefer running, training, or walking? Your shoe depends on your answer. A walking shoe should have good shock absorption and a smooth tread, whereas a jogging shoe offers firm traction and extra control and stability in the heel.
- Work on flexibility. Whether weight lifting or sprinting is your go-to movement, flexibility of muscles and joints are key to preventing injury. Reaching to achieve full range of motion will not only protect your muscles, but help you increase athletic performance as your body works as it’s designed. Incorporate dynamic stretching into your pre-workout routine to get blood pumping and muscles warmed up, and cool down with static stretching to prevent a buildup of lactic acid that causes soreness and stiffness.
- Always use proper technique. Your body works as a single unit. Misusing one muscle will negatively impact the entire machine. When performing a new movement, work slowly with a focus on using proper form. Building muscle memory performing the move properly will help you gain speed of motion safely.
- Respect recovery days. Physical activity creates micro strain and tears in your muscles, and they depend on rest periods to rebuild stronger than they were before. Skipping these rest days overworks your muscles before they’ve had time to strengthen, further deepening the tears. Build at least one full day of recovery into your weekly routine, but listen to your body and add more if you’re encountering excessive pain.
- Drink fluids. Muscle tissue is comprised of 75% water. Depriving your system of this energy source not only over-fatigues muscles, but places you at further risk of injury when they prevent you from achieving proper form or give out unexpectedly mid movement. Hydrate before, during, and after your workout, aiming to down a minimum of half a gallon of liquid each day.
Taking care of your body through exercise is wonderful, but doing it safely is even more important. If you’ve experienced an injury mid-workout and aren’t sure whether you should keep going, make an appointment to meet with one of our trained staff at Horizon Rehab, who’ll help get you back on your feet.