BEAT PAIN! Ways to Minimise Your Risk of Injury
Would you like to minimise your risk of injury? I am sure the majority, if not all, would respond with a "yes". Although we can never be 100% injury proof, we can certainly minimise the risk. Whether you are an elite athlete, a weekend warrior or a sedentary desk worker, we are all prone to injury from time to time. There is nothing worse than performing simple daily tasks and having the ‘back go’ or ‘the neck spasms’ begin (i.e. picking a pen off the floor, putting socks on or even just drying your hair).
The table below explains the common cause on injury and the common risk factors, and of course I provide you the solution further down the page to minimise your risk of injury.
- Move Often – any prolonged posture is a bad posture
- Get up and move – Every 30-60 minutes especially for those that have desk jobs. Even if only for a minute or two.
- Stretch at your desk – undo the bad effects of prolonged sitting.
- AVOID - jumping straight into exercise.
- Functional assessment – performed by your practitioner or trainer
- Identifies muscular imbalances including weakness and lack of mobility and stability throughout the body prior to engaging physical activity.
- Restores better movement through corrective exercises.
- Minimises risk of injury.
- Exercise – every program MUST address:
- Warm up – perform a 10min active warm up; similar movements to the exercise/activity you are about to partake in.
- Mobility – relieve tight muscles with stretching or by using a foam roller or massage ball.
- Strength – we can never be too strong! Improving strength will help combat the effects of prolonged postures (i.e. sitting) and repetitive movements. Strength training also reduces the effects of ageing.
- Conditioning – for improved heart and lung function and overall fitness and endurance.
Move Well, Feel Well, Perform Well!
Yours in health and wellness,
Dr. Ali Abdo