Physical Therapist-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 CTPTS is a great way to rehabilitate after an injury, we know that preventing an injury is even better — and our therapists 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 physical therapists share some of their favorite tips for avoiding an injury — including some of the ways we can help!

Staff Spotlight: Jamar Browne

Jamar has been with Connecticut Physical Therapy Specialists since 2013. He specializes in Office Administration and has 9 years of experience ranging from office assistant in the financial aid office at Virginia Union University to running the front desk at a nursing home.

Seven Ways to Prevent Injuries Now

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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 CTPTS physical therapists can offer their expertise to help you maximize those seven injury prevention tips above. Here’s a sample of all that we can do:

1. 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.
2. 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.
3. 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.