Are You Trying to Make New Year’s Resolutions for 2019? Can You Keep Them This Time?
Many people want to exercise more, lose weight, or pick up a new hobby in a new year. A large percentage of them cannot keep their resolutions due to musculoskeletal injuries caused by the sudden increases in physical activity. According to Dr. Guan, our physiotherapist and acupuncturist in Gainesville and other specialists, the top three most common injuries are knee injuries, shoulder injuries, and tennis or golf elbow. If you are committed to keeping your new year’s resolutions, you can take a few simple steps to ensure that you are not sidelined by injuries.
Warm up and Stretch
Take a few minutes at the beginning of your exercise program to warm up to get some blood flow into your muscles, and then stretch for at least five minutes. Even if you have limited time to exercise, you should always spend a few minutes to warm up and stretch.
Pay Attention to Forms
Poor forms will not only hurt your performance. They can cause injuries. Even simple exercises such as sit ups or squats can do more harm than good if done wrong. Do not focus on doing more exercises. Focus on doing them correctly.
Don’t Ignore Your Core
Your body’s primary source of strength and stability is in its core. If you concentrate your exercise in your limbs but do nothing about your core, you will place excessive stress on your joints when they overcompensate for your weak core, leading to injuries.
Cross Train and Progress Gradually
Mix running or tennis with strengthening exercises. Do not concentrate in a few muscle groups. Give your muscles time to rest and recover while working on other muscle groups. Progress intensity or duration no more than 10% per week. Sudden increase of intensity/duration increase the risk of getting injured.
Give Yourself a Break
There is often a fine line between being hurt and being injured. If you push yourself in an exercise program, you will feel some soreness afterwards. Take a break for two or three days for the muscles to recover. Normal muscle soreness should disappear after three days.
Do Not Exercise Through Injuries
You can work through the normal muscle soreness, but you should not continue the same exercise program if you are injured. Seek professional help from orthopedic physical therapists before your injury becomes chronic and forces you to give up your New Year’s resolutions.
Learn more about Guan Physical Therapy & Acupuncture Gainesville
Are You Trying to Make New Year’s Resolutions for 2019? Can You Keep Them This Time? Don’t let injuries keep you from sticking to your New Year’s Resolutions. Act now!
Book a Free 20-minute Consultation with Gainesville’s leading musculoskeletal expert to discuss your concerns and find out options to prevent and treat injuries. No obligation to proceed with treatments. Zero risk. Only three “3” slots available per week. Call now to claim yours. Let us help you keep your New Year’s Resolutions.
Call 352-353-0288 to book your free consultation.