The coming new year is the perfect opportunity to set new fitness goals. But before you lace up your running shoes or hit the gym, understanding how to keep yourself safe from injury is essential. No one wants to sideline their progress due to a sprain, strain, or worse.
Jared Tadje, MD, and our team at Tadje Orthopaedics are sports medicine specialists, providing quality treatment and prevention for a wide range of orthopedic injuries, from sports-related conditions to everyday wear-and-tear.
Here, we share our top tips to help you stay active and injury-free throughout the new year. Whether you’re a seasoned athlete or just starting your fitness journey, these simple strategies for preventing injuries can keep your body performing at its best.
Consistency is key when it comes to fitness and preventing injuries. If you’re just starting out or returning to exercise after a holiday break, listen to your body and gradually increase the intensity and duration of your workouts.
Warm up before any physical activity. A quick 5-10 minute warmup prepares your muscles for exercise, gets your heart rate up, and reduces your risk of injury. Gentle stretching at the end of your workout can improve your flexibility and reduce muscle soreness.
If you have a desk job or are sedentary through the day, take short breaks every 30 minutes to stand up and move around. Even a short walk can stretch your muscles and boost circulation.
A well-rounded fitness routine helps protect your body from injury. By incorporating a variety of exercises, you can strengthen different muscle groups, improve flexibility, and reduce stress on specific areas of your body.
Your workouts should include:
Activities like running, cycling, aerobics, or swimming get your heart beating and improve cardiovascular health and endurance. This strengthens your heart and lungs, decreasing your risk of heart disease and other chronic illnesses.
Resistance training builds muscle mass, increases strength, and improves bone density. Stronger muscles and bones protect your joints and reduce your risk of injuries like sprains and fractures.
Stretching exercises improve flexibility, reduce muscle soreness, and enhance your overall mobility. Increased flexibility can prevent injury by improving your range of motion and easing tightness in your muscles.
When you’re dehydrated, your body becomes less efficient, your muscles stiffen, and your risk of injury increases. Healthy adults should drink 9-13 cups of water per day — though your individual needs may vary depending on your activity level and the temperature.
Consider these tips for optimal hydration:
A minor injury, such as a mild sprain or strain, may seem insignificant at first. But waiting too long to seek treatment can worsen the injury and prolong recovery time.
While it’s normal to experience some muscle soreness after a tough workout, persistent pain that lasts for more than a few days may indicate an underlying issue. Addressing any problems with Dr. Tadje can help you avoid future injuries.
If you’re dealing with any type of orthopedic injury, from sports injuries to slips and falls, Dr. Tadje and our team can help you get back on your feet. For expert diagnosis and treatment, contact Tadje Orthopaedics in Meridian, Ohio, to book an appointment today.
