Doctors of Physical Therapy-Approved Tips for Preventing Injuries
When was the last time you suffered an injury? Did you feel like your whole life had to come to a standstill while you worked through your recovery? While physical therapy at Atlanta Human Performance Center is a great way to rehabilitate after an injury, we know that preventing an injury is even better — and our Doctors of Physical Therapy are here to show you how!
But first, let’s all get on the same page about what an injury is. For many, “injury” conjures up major traumas: a sprained ankle or a broken bone. But minor injuries can be impactful, too.
For example, repetitive stress injuries are often the culprits behind those mysterious aches and pains you might experience from time to time. While you might be tempted to pass them off as just a nuisance, they’re not something you have to live with. But more than that, because they weaken your muscles and can throw off your biomechanics, they can set you up for a more serious injury.
Your best bet is to work to prevent injuries as much as possible. Below, our Doctors of Physical Therapy share some of their favorite tips for avoiding an injury — including some of the ways we can help!
Seven Ways to Prevent Injuries Now
- Sleep. Getting a full night’s sleep is one of the best things you can do to keep yourself free from injury, so practice good sleep hygiene (such as avoiding using screens before bed) and aim for 7-9 hours a night.
- Hydrate. Like sleep, staying hydrated is crucial to a healthy, injury-free lifestyle. While needs vary from person to person, 4-6 glasses a day is a good ballpark.
- Eat Well. Make sure you’re eating properly for your needs, especially if you live an active lifestyle. Opt for nutrient-rich foods like fruits and vegetables, whole grains, and lean meats.
- Warm Up. Don’t skip a good 10-minute warmup before engaging in physical activity–and we don’t just mean workouts, either. Perform a mobility routine before engaging in physically demanding jobs and recreation, whether you’re clocking in at a construction site or spending the afternoon weeding your garden.
- Get Strong. Incorporate strength training into your workout routines to help keep your body aligned and protect your bones and joints when you get moving.
- Use the Right Equipment. Using improper equipment can lead to ergonomic strains and outright injuries. If you’re riding a bike, wear a helmet. If you’re doing yard work, choose tools that fit your hands and body.
- Know Your Limits. While it’s great to be enthusiastic about a new hobby or workout program, it’s also important not to do too much too soon.
Take Injury Prevention a Step Further With Physical Therapy
Physical therapy isn’t just about recovering from injuries. In fact, injury prevention is a key component of our rehabilitation program. But did you know you can work with us to prevent an injury before it happens?
The Atlanta Human Performance Center Doctors of Physical Therapy can offer their expertise to help you maximize those seven injury prevention tips above. Here’s a sample of all that we can do:
Comprehensive Prevention Screens:
We can run you through several movement screens to help identify areas of weakness, impairment, or imbalance that might lead to injuries down the line. We’ll evaluate your body’s biomechanics as you walk, run, or perform other day-to-day movements–and then provide you with exercises to correct these issues.
Reduce Your Fall Risk:
Falls are a significant source of injury, especially among older adults or people with certain neuromuscular conditions. We can develop a personalized fall prevention plan that will help improve your balance and walking patterns so you can move with confidence.
Find the Right Workouts for You:
Want to move more but aren’t sure how to get started? We’ll help you develop a fitness plan that addresses your abilities and interests, including guidance on starting slow and gradually building in intensity. We’ll also show you how to use the proper form to avoid injuries.
Don’t Wait Until You’re Injured to Give Us a Call!
If you think you might be at a high risk of suffering an injury, request an appointment with Atlanta Human Performance Center. Whether you’re planning an adventure vacation, starting a new physically demanding job, or simply struggling with day-to-day mobility, our Doctors of Physical Therapy are here to help.
Call today to get started!
Your Progress Matters To Us!
Return to Atlanta Human Performance Center and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
Gluten-Free Chocolate Ganache Tart
Ingredients:
- 1 cup shredded sweetened coconut
- 1 cup salted gluten-free pretzels, crushed into small pieces
- 1/2 cup rice flour
- 1/2 cup coconut oil, melted
- 3 Tbsp. brown sugar
- 2 Tbsp. unsweetened cocoa
- 1 cup coconut milk
- 6 oz. vegan dark chocolate, finely chopped
- Pomegranate seeds, for garnish (optional)
Directions:
Preheat oven to 375°F. Grease 9” tart pan with removable bottom. In large bowl, combine shredded coconut, pretzels, rice flour, coconut oil, sugar, and cocoa. Transfer to prepared tart pan. With hands, firmly press mixture into bottom and up side of pan in even layer; place on cookie sheet. Bake 10 minutes. Cool completely on wire rack. In small saucepan, heat coconut milk on medium until just bubbling at edges, whisking occasionally. Place chocolate and pinch salt in medium heatproof bowl. Pour hot coconut milk over chocolate. Let stand 5 minutes. Gently whisk until smooth. Pour into tart shell. Refrigerate, uncovered, 2 hours or until set. To serve, top with pomegranate seeds, if desired. Can be made up to 2 days ahead. Once set, cover with plastic and keep refrigerated.
December Word Scramble
vegnreree
wannsmo
rewtah
ircfapeel
eslhgi
ilodyha
Answer Key
evergreen
snowman
wreath
fireplace
sleigh
holiday
Exercise of the Month
SEATED SCIATIC NERVE TENSIONER
Sit in a chair with one foot flat on the ground and the foot on the side you want to work flexed with your toes pointing towards your face. Lift one lower leg by lightly contracting the upper thigh while simultaneously lowering your head, slowly tucking your chin towards your chest and exhaling. Slowly return to start.
3 Sets, 10 Reps. (Materials needed: chair)
Our Patients Get Great Results
“PROFESSIONAL, KIND, EFFECTIVE!!!! HIGHLY
RECOMMEND!!!!!!!!!!!!”
– David L.
Get a Head Start on New Year’s Resolutions
Who said you had to wait until January to make healthy changes? While December is a busy time of year, it also offers that glorious week between Christmas and New Year’s Day when work is slow (if not non-existent). Why not use that time to consider how you might incorporate new health routines in the new year?
You could…
- Incorporate a few minutes of jogging on your walks.
- Try out a fitness class you usually can’t take because of work.
- Perfect a few new healthy recipes.
- Experiment with meditation.
The post-holiday slump is also a great time to schedule an appointment with the team at Atlanta Human Performance Center. We can help you resolve any lingering pain or help you plan out a new exercise program–just in time for the new year.
