How to Safely Recover from an Injury and Prevent Future Ones: Tips for Effective Stretching and Form
The new year is finally here! This is the time of year that many people start outlining and working on their fitness goals, ready to start working on making their body healthier and stronger. Whether you are someone who is just starting their fitness journey or working on bulking up their routine, it’s important to exercise in a way that doesn’t overestimate your current abilities. We’ll go over some common mistakes that can contribute to injury, as well as how to approach recovery in the event that you do end up overtaxing that muscle.
Two KEY Things to Keep in Mind Before Picking up those Weights
Proper Technique and Form
It’s very easy to add an exercise into your routine because it feels helpful to add boxes to your routine. BUT, What are your goals? Want to get a stronger core as a runner? Add a plank or side bridge into your routine. However, it’s important to know what muscles you are targeting, so you can get the most out of it. For example, the way the side bridge works is by targeting the glute medius (lateral hip). They are one of the core muscles and are used to stabilize the lower back and hip. This is really important for stability when lifting and for runners when landing on one leg.
It may be important to remember the location of this muscle, you’ll know your form is not optimal when those muscles aren’t getting feedback. It can be really helpful to watch a couple of videos, and know some modifications so you can amp up or lower the difficulty of the exercise. You can also consult a trainer or physical therapist for additional feedback on form if you are struggling or have further questions.
Dynamic Stretching
Dynamic stretches are ones that you do before a workout, that are meant to warm up and facilitate the body to move instead of holding a position to get a sustained stretch. The goal is to simply get your muscles and joints ready for an activity such as running, weightlifting, etc.
Building a Recovery Plan
Are you feeling injured? No worries, we are here to get you back on track in no time! Here are some steps you can take to make sure that you don’t exacerbate an injury and turn it into a long term issue.
Start by assessing your pain.
Is it sharp or feels like it’s worsening? Then stop exercising and ice the area. If it doesn’t go away, consider stopping by our office to get the issue looked at. If you don't feel like that’s the case, consider modifying the exercise to be less painful. Does it come on with higher volume?
2. Journal the above factors
Start a journal documenting what exercises you are doing, the amount of reps, and how your body felt before and after completing your routine. This will allow you to pin point any exercises that may act as triggers and modify them as needed, whether it be through the amount of reps or the way you do it. This will also allow you to track improvements in your performance.
3. Cross train
Crosstraining is any activity that you do outside of your main sport that helps build up any muscle imbalances that you may have. Adding cross training into one’s routine has many benefits such as lower risk of injury and better recovery. Cross training can be a great focus, while injured. This alternative can allow your injury to better heal while maintaining other elements of conditioning. Yoga, pilates, weight training are all great ways to work on those tight areas in a way to enhance your training.
4. Did you know that sleep, stress and diet can play an important role in recovery?
If you aren’t getting enough sleep, that could seriously hinder your recovery process and might be what landed you here in the first place. Make sure you get 8-9hrs of sleep each night, and set aside time an hour before bed to not look at your screen. Make sure that you are drinking enough water and fluids, before, after, and during your workouts. Your diet should be balanced and full of the necessary proteins, carbohydrates, and healthy fats to give your energy to be strong and recover. A well balanced diet can play a key role in recovering and healing.
Free Ergonomic Assessment at Anti-Fragile Physical Therapy
Do aches and pains stop you from having the same active lifestyle you use to enjoy? Let Anti-Fragile Physical Therapy help optimize your movement so you can get back to running like you use to!
Our FREE movement screening takes a deeper look at how you move during key exercises like squats, deadlifts, running, or swimming. We’ll help you spot those subtle issues, give you expert advice on improving your form, and keep you moving pain-free and with confidence.
When you book a free Movement Screening with us, you’re taking a proactive step towards improving your overall well-being.
Our expert team will work with you to identify the root causes of your discomfort and provide tailored solutions that fit your specific needs.
This personalized assessment is designed to help you better understand your movement patterns, correct imbalances, and reduce discomfort. It's a simple but effective way to improve performance, prevent injury, and feel more confident in your everyday activities.
Don’t wait for discomfort to become a bigger issue. Reach out today and take the first step toward a healthier lifestyle.
Visit Anti-Fragile Physical Therapy or call us at 828-242-0343 to schedule your assessment and start your journey to a pain-free living!
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