Strategies for Preventing and Dealing with Injuries
You only get one body, so taking care of it is paramount. You will most likely at one point in your life experience some sort of injury. It is probably not going to be the most entertaining experience of your life, but it is bound to happen. By putting some healthy habits into practice, you can minimize your risk of injury. These strategies can help you to prevent and even deal with injury more effectively on a daily basis.
Slowing down a little can make a world of difference. Speed, often times, is rewarded but can also pose its own specific set of risk factors that can contribute to an injury. When you are focused on speed alone, it can be easy to overlook certain things.
Taking your time does not mean that you have to set your speed at a snail’s pace. It often means making sure that you can properly assess possible dangers and have the appropriate time to react to them to ensure your safety. Slowing down a bit can also have a major impact on your mental health. Rushing constantly can put your mind in a state of stress, which can impact both your physical and mental health.
Prolonged stress can cause cardiovascular issues, promote mental illness such as depression, and even weaken your immune system making it harder to defend and recover from illness or injury. Stress also causes your muscles to tense up to allow you to fight or run away from a given situation. Prolonged tension or stiffness in your muscles could lead to injury eventually.
Reducing the effects of stress on your body and mind require the implementation of stress management. Learning effective techniques for managing your stress may help you to regain control over situations that may feel uncontrollable allowing you to excel in areas of your life you previously had issues. This can also help you to manage your response to situations minimizing your risk of injury from undue stress.
Taking the time to warm up before exercise is essential to prevent injury during your workout. It allows your body the time to gradually prepare for the physical activity you are about to engage in. It also provides you the time to prepare mentally. Warming up gets the blood circulating, increases your body temperature, increases your breathing, and warms the muscles which will help them to carry out the exercises.
Tightness in your muscles, tendons, and ligaments can decrease your flexibility and range of motion making it harder to perform certain tasks. When you stretch, it is helping to relieve that tension and improve flexibility, your range of motion, athletic performance, and injury prevention. Additionally, stretching can also reduce your risk of degeneration occurring in your joints.
Stretching can also be a useful tool for rehabilitation after an injury. Paired with low-intensity resistance exercise, it can help your body recover and rebuild the necessary strength to function properly. This activity can also help to reduce aches and pains which may affect your ability to execute simple movements.
Regular physical activity is one of the most important strategies for maintaining or improving your health and performance. Exercising helps improve your cardiovascular performance, boosts your immune system, and helps to strengthen your muscles, ligaments, and tendons. Exercise can also assist in improving the exchange of fluids in your body such as oxygen-rich blood, nutrients, and even synovial fluid which is vital to the lubrication of your joints. Implementing a workout routine into your schedule can not only reduce your risk of injury, but it can also improve your overall health.
Regular exercise can also help your body deal specifically with imbalances which could cause serious medical conditions or lead to injury. When you are dealing with an imbalance due to injury or illness you should try to focus on the areas where there is a deficit. By doing this, you can achieve a balance which should allow your body to function properly, and restore the necessary strength to deal with the everyday forces that you face.
Technique is Key
When you are exercising, paying attention to proper form and technique can ensure that you are not putting excess strain on your body in a way that may promote injury. You may also find that by implementing good form you get more out of your workouts. Afterall, you probably don’t workout expecting that the exercises that you are doing are only going to be 50% effective.
Safety in Your Home
Your home should be a comfortable setting where you can relax and enjoy your free time. Unfortunately, your home could be a risk factor when it comes to your likelihood of injury. Taking steps to ensure that your home has some added safety could minimize your risks of having an accident. Several common issues in the home that can lead to an injury include:
• Inadequate lighting
• Falls due to slick surfaces, clutter, or other trip hazards
• Inadequate banisters and railings
You can’t make your home 100% injury proof, however, you can take the time to look at areas that could present you a higher risk and take the appropriate action to minimize your chances of sustaining an injury. Your bathroom is a prime example. This area of your home contains a lot of surfaces that can become slick when moisture is present, which in turn can increase your risk of slipping and falling.
You can use non-slip mats in bathtubs and showers, place a floor mat for use after bathing, and install a grab bar for your toilet to reduce your chance of slipping and falling in the bathroom. Grab bars for your toilet can also be useful in the event that you are dealing with an injury already. They can provide you with extra support and stability as you are getting on or off of the toilet. This additional support can make a significant difference for you if you are disabled, aging, or recovering from an injury or illness.