By Dr. Janine Nesin, P.T., D.P.T, O.C.S.
There are a number of us who make exercise a part of our daily routine and scores of individuals who are embarking on new exercise programs each and every day. Injuries limit our ability to enjoy and continue these routines. Let us help you with a few key tips to prevent common injuries.
So many men and women sit in front of a computer all day providing their muscles time to tighten up. When they attempt to fit a run or a spin on the bike into their busy schedule, they skip the stretching. There are some basic guidelines regarding stretching, warm-up and cool-down.
Prior to an activity, a slow pace of the activity and stretching for 5-10 minutes is appropriate. At the end of the activity 10-15 minutes of cool-down and stretching is recommended.
Hydration is also an important factor in injury prevention. Sports drinks work well for electrolyte replacement during exercise; however, there is no substitute for water. The key to hydration is not just drinking during exercise, but more importantly, drinking enough water on a daily basis. A basic guideline is 8 x 8 ounce glasses per day and 4 ounces for every 15 minutes of exercise.
While we are sleeping, our bodies are busy recovering from the day’s activities. Adequate rest (7-8 hours) is critical. This is particularly important when beginning an exercise program.
Don’t forsake a new exercise program due to soreness or discomfort that can be easily addressed by following a few simple rules. Always consider time spent stretching, warming up and cooling down, hydration and time spent resting. Keeping these points in mind will help maintain a healthy and injury free exercise routine.
