Injury management: How to prevent injuries

  • Do you suffer from aches and pains on a regular basis?

  • Do you often feel tightness or tension in your body?

  • Do you frequently get injured?

  • Have you been injured in the past and never felt like you have properly recovered?

  • Do you play sport and feel you are struggling to achieve standard and you are restricted by chronic tightness, pain or injury?

How can we prevent injuries?

Low angle portrait against blue sky of mountain biker going downhill. Cyclist in red sport equipment and helmet.

 Preventing injuries can be achieved through carefully maintaining some basic principles in relation to our movement and our body. Some examples of these principles are;

  • Our functional movement patterns
  • The balance of our body’s posture
  • The balance of our weak and tight areas as a result of our anatomy history
  • Our readiness for sport and physical activity

Some methods in which we can do these things include

  • Functional movement training
  • Stretching
  • Strengthening
  • Massage and bodywork
  • Balance and proprioceptive training
  • Sports specific conditioning

Why do we get injured?

There are some occasions that injuries happen because of accidents or acute traumas such as a fall resulting in a broken leg. But, It is very common and often more likely that we become injured because of a build up or chronic overuse, overcompensation, poor movement patterns and poor postural habits.

What can we do to help prevent injuries?

 There are simple ways we can help prevent injuries. Over-complicating things costs us money, costs us time, costs us peace of mind and causes us frustration. Movement, injury prevention and rehabilitation are not complicated. We simply have to create a balance to support our movement patterns. So, we can understand, prevent and manage our injuries by looking at our movement, our postural habits, our anatomy history and our preparation for sport and physical activity.

Click on the links to learn more about different injury prevention strategies

10 simple steps to preventing injuries

  1. Test, monitor and re-asses your functional movement patterns
  2. Identify and pay attention to areas in need of development. through simple stretching, strengthening and mobilizing
  3. Use massage or bodywork therapy to break down myofascial adhesions.
  4. Try some self-massage using a foam roller, tennis ball or massage tool.
  5. Keep moving to allow water and vital nutrients into fascial adhesions.
  6. Choose exercises that mimic your day to day activities or hobbies.
  7. Become aware of your common postural habits.
  8. Keep your exercise simple!
  9. Don’t add weight to less than functional movement patterns!
  10. Stretch and strengthen your muscles with slow, controlled and calm

Disclaimer:

The purpose of this blog is to provide general information and educational material relating to health, exercise, nutrition, meditation, mindfulness, and yoga and sports therapy. New Health has made every effort to provide you with correct, up-to-date information and makes no representations as to currentness, completeness, accuracy, suitability or validity of any information on this site. All information is provided on an as-is basis and New Health will not be liable for any errors, omissions or delays in this information, or any losses, injuries or damages arising from its display or use. We recommend that you seek advise from a medical or healthcare professional if you require further advice or have any concerns relating to exercise or health issues.

 

 

Copyright © 2016 Hannah Mitchell and Trailside Sports Therapy. All Rights Reserved.

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