Dr Wagle's Six Rules for Injury Prevention: Injuries used to be an inevitable side effect of exercise. No longer! Learn and adopt these rules and you will never get injured again.
1. Be Balanced; Almost everyone has muscle imbalances when a muscle on one side of a joint becomes too tight while the muscle on the opposite side gets weak. It can be corrected. Focus on stretching muscles that are overactive and strengthen the muscles that are under-active. This week, I will be posting a "DIY" to fix and cure these imbalances.
2. Take the time to recover; Most overuse injuries are a failure to recover from the stress and inflammation of exercise. I personally do ice baths and it makes a huge difference. My patients know I'm a ice fanatic that accelerates muscle repair, reduces oedema, inflammation and improves performance the next day.
3. Practice before you play; Weekend Warriors...I could write a book about you. Here is my advise. Stay active all the time. Minimize unaccustomed exertion until your body is conditioned. Use a program like Nu Beginnings to become lean, strong and flexible so BBall with the guys doesn't land you flat on your back.
4. Know when to call it quits; Know your limits. Seriously. MOST INJURIES ARE PRECEDED BY WARNING SIGNS. Listen to your body. It's smarter than I am.
5. Invest in equipment that fits; Poor shoes, poor exercise equipment causes problems. Fact.
6. Warm up with dynamic moves; NOT FAN OF STATIC STRETCHES. Outdated crap. Stretch like we teach you in the clinic. Dynamic, ballistic, balancing movements prepare your body for the hunt and battle. This is how we were designed so we are properly warmed up with blood pumping movements that increase the body's temperature.
Let's keep the injuries down and prevent costly treatment. Share this with your friends.
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