Injuries can have a significant impact on our quality of life. Sadly, they are more common than we would like to believe. The American Association for the Surgery of Trauma estimates that there are around 3 million non-fatal injuries in the United States every year.
We have talked about some of the steps that you should take to recover from injuries. However, it is usually better to try to prevent injuries in the first place.
How Can You Prevent Injuries?
Injuries can happen anytime, anywhere. We have talked about how people can develop injuries from sports or car accidents, but there are many other possible causes as well. While some are purely accidental, many injuries can be prevented by making small changes to your daily habits and routines. Developing healthy habits now will help safeguard your body against avoidable injuries down the road.
Of course, accidents do happen even when taking precautions. If you do suffer an injury through no fault of your own, speaking with a qualified personal injury attorney can help you understand your legal options for seeking compensation and accountability. But your first defense is developing healthy habits that will minimize your chances of harm in the first place.
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Below are three healthy habits you should start today to prevent future injuries.
1. Stretch Before Physical Activity
Stretching is one of the most important things you can do to get your body ready for exercise or physical activity. According to the American Academy of Orthopedic Surgeons (AAOS), appropriate stretching can help improve flexibility and range of motion while reducing the risk of strains and muscle tears.
The AAOS recommends holding each stretch for 10-30 seconds to allow your muscles time to lengthen and relax. Be sure to stretch all major muscle groups, including your calves, thighs, hips, back, chest, shoulders, and arms. Stretch gently until you feel tension, not pain. For best results, try to stretch daily, even on non-workout days.
Making stretching a regular habit will keep your muscles flexible, joints mobile, and your body primed to handle physical activity with less risk of injury.
2. Use Proper Form When Exercising
Using the correct form while strength training or doing cardio exercises is vital to preventing injury. Improper form places undue stress on muscles, tendons, and joints, making them more prone to strains, sprains, and fractures over time.
For example, one study found that tennis players experienced elbow injuries related to poor technique. Meanwhile, CrossFit athletes who don’t use proper deadlift form or overload too much weight are at higher risk for slipped discs and back injuries.
Seeking guidance from a certified trainer, coach, or physical therapist is the best way to learn safe exercise techniques. Don’t ignore pain or push through overly fatigued muscles, as this can lead to acute injuries or chronic issues like tendonitis. If needed, reduce weight or intensity to maintain good form.
3. Listen to Your Body
Our bodies give us signals when something is off. Learning to listen to those signals is crucial for avoiding preventable injuries.
For instance, if a nagging shoulder pain keeps getting worse during your workouts, don’t ignore it. According to sports medicine researchers, attempting to push through pain often makes minor injuries become major ones. Instead, see a doctor to diagnose the issue early and treat it appropriately before permanent damage occurs.
Pay attention to other warning signs like swollen or stiff joints, headaches during exercise, or feelings of dizziness/lightheadedness. Your body may be telling you to rest, rehydrate, refuel, or scale back certain activities. Learning to tune into these signals will allow you to modify behaviors before they take a toll on your body.
Conclusion
Injuries don’t have to be an inevitable part of life. By making small daily changes like stretching regularly, using proper exercise form, and listening to warning signals from your body, you can greatly reduce your risk of future sprains, strains, fractures, and other preventable injuries. Being proactive now will pay dividends for your health and physical abilities in the long run.
Your body deserves your attentiveness and care. Make injury prevention part of your self-care routine by adopting these three simple but impactful habits today.