A Physical Therapist’s Guide to Avoiding Workout Injuries

workout injuries Twin Boro

2019 is right around the corner and along with it comes motivating New Year’s resolutions! Considering “exercise more” tends to be one of the most common goals, we thought it would be good timing to address ways to avoid workout injuries.

A Physical Therapist’s Guide to Avoiding Workout Injuries

If you’re among the 45% of Americans with the goal to lose weight or get in shape this year, listen up! When it comes to setting a New Year’s resolution, the key to sticking with it is starting with a realistic goal. We know you’re excited, but shooting-for-the-moon will only get you so far into the year and quite often bailing out or injured from being too aggressive with those monumental objectives. In fact, some studies show that only 8 percent of people actually keep their New Year’s resolutions.

This year, your Twin Boro physical therapy experts invite you to do things a little differently.

Instead of setting overly ambitious goals – like running a marathon in March when you haven’t run a mile in the past three months – increase your chance for success (and decrease your chance for injuries) by setting small incremental realistic goals.

Common Workout Injuries

Some common workout injuries we see (frequently right after the New Year) include:

  • Muscle pulls and/or strains
  • Sprained ankles
  • Shoulder injuries
  • Knee injuries
  • Shin splints
  • Tendinitis
  • Wrist sprains and/or dislocation

Thankfully, preventing these common injuries is easier than you think.

Prevent Workout Injuries

Doing too much, too soon can lead to workout injuries that will only set you back in your quest for a healthier 2019. So, when you decide on a goal, the important thing is to map out your progression safely.

We understand. Holding back can be tough to do when you’re ready to start a new workout class or return to your activity after a sports injury. To prevent workout injuries, it’s key to gradually increase activity and schedule adequate recovery time.

One guideline to keep in mind is to increase your workout time, distance or weights by no more than 10 percent each week. This slow, but steady, approach will keep you moving forward and help you reach your fitness goals in no time!

Make sure each workout begins with a proper warm up (to increase your heart rate and loosen muscles and joint) and ends with a cool-down (to bring your heart rate back down and increase flexibility).

Also, don’t be afraid to mix things up. Vary your workout routine to prevent burnout and repetitive injuries such as tendinitis.

Finally, listen to your body. If you start to feel pain, it’s advised to stop and rest.

Treatment for Workout Injuries at Twin Boro Physical Therapy

No matter how smart you are with progressions, workout injuries can still happen. Get the attention you need at Twin Boro Physical Therapy. Our professional therapists provide personalized treatment and hands-on therapy to not only help you reduce pain and recover, but also provide in depth patient education to help you prevent future injuries.

We have 23 convenient Twin Boro Physical Therapy locations throughout New Jersey. Each location uses our proprietary One2Four advanced physical therapy technique that helps us identify an individualized path for each patient. We’ll get you back on your feet and workout out again in no time!  Read more about our One2Four approach >>

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Why Choose Twin Boro Physical Therapy

Having won a Best in NJ Readers’ Choice in Physical Therapy recognition, Twin Boro has provided NJ residents with high quality physical therapy and rehab for more than 38 years! It’s our award-winning approach, proven results and reputation that sets us apart. By incorporating the One2Four program into each patient’s program, the latest and most reliable scientific research and techniques is incorporated into effective evidence-based practice, we deliver only the highest standard of care with the unique One2Four approach.

It’s no surprise that Twin Boro Physical Therapy has also been voted the best physical therapy practice in New Jersey by the readers of mycentraljersey.com.

We have 23 convenient locations

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