Engaging in sports and physical activities is a great way to maintain health and fitness, but it does carry some risk of injury. At KeelePhysio in North York, we believe that preventing illness and injury is the best way to have a long, healthy, active life. So here’s how to protect yourself and stay injury-free from our physiotherapy experts.
Warm Up Right, Cool Down Smart
A good warmup prepares your body for action by increasing blood flow, improving flexibility, and activating your muscles. Equally important, cooling down helps your body recover and wards off stiffness.
Warm-up: Start with 5–10 minutes of light cardio (jogging) followed by dynamic stretches to prepare your muscles.
Cool-down: Close your workout with static stretches for the muscles you’ve worked during your session.
Build Flexibility and Strength
Flexible, strong muscles are more elastic and less likely to be injured. Include a combination of strength training and stretching during your week:
- Try to incorporate 2–3 days of strength training exercises per week.
- Supplement with yoga or Pilates for flexibility, coordination and balance.
Use Proper Form
Proper mechanics are essential for lifting weights, running, or playing sports. Bad form puts strain on the muscles and joints, causing injury. Especially when you’re doing something new, don’t hesitate to seek advice from a physiotherapist or coach.
Respect Your Rest Days
Recovery is no less important than the workout. Another way you can overtrain and overthink is that overtraining causes fatigue and overuse injuries. Make sure to:
- Schedule regular rest days.
- Prioritize sleep.
- Pay attention to your body — pain is often a sign that it’s time to slow down or rest.
Gear Up Properly
Investing in proper gear helps reduce the risk of injury:
- Wear supportive shoes that fit well and have good arch support.
- Replace old shoes frequently.
- Wearing appropriate safety equipment for your sport/activity.
Fuel Your Body Right
Proper nutrition and hydration are essential for performance and recovery. To combat fatigue and help your body:
- Drink fluids before, during, and after exercise.
- Consume a wholesome diet, including lean protein, healthy fats, and whole grains.
Don’t Ignore Small Aches
- Use R.I.C.E. (Rest, Ice, Compression, Elevation) for minor strains or sprains.
- If the pain persists, don’t delay — see a physiotherapist.
When to See a Physiotherapist
If you are struggling with recurring injuries, limited range of motion, or chronic pain that inhibits daily living, it is time to seek professional assistance. Our physiotherapy clinic in North York has a professional team, and they have the expertise and knowledge to set up a personalized injury prevention and recovery plan so that you can stay fearless and pain-free.
Keep moving, keep going strong, and let us help prevent injury before it happens. Contact KeelePhysio today to secure your consultation!