As physiotherapists, we help people get through a vast array of injuries and physical
conditions which hinder their ability to enjoy life to the fullest. While many injuries are
completely unavoidable, like being in the wrong place at the wrong time, so many
injuries are completely preventable. We are passionate about helping people understand
their bodies so that future injuries can be avoided. Here are 10 tips to help you avoid a
host of potential injuries:
1. Be careful with big movements following stationary positioning
First, get up slowly and walk around to allow your tissues to return to their neutral
states and then you’ll be safe to do bigger movements again.
2. Be aware of your stress or lack of sleep
Be more gentle with your body on those days.
3. Make sure to fully rehabilitate following injuries
Otherwise, you set yourself up for more injuries. Even when pain is no longer
present, your body is not fully recovered and any weaknesses or "sleepy" reflexes
need to be restored back to optimal health.
4. Make sure each joint has the necessary range of motion
For each movement(s) you perform. Avoid high-amplitude movements in ranges the
muscles or joints cannot move to properly.
5. Use good body posture & body mechanics as often as possible
6. Stay hydrated — drink lots of water
All of our tissues have a high proportion of water and keeping them supple helps to
avoid common overuse injuries.
7. Use your common sense in risky situations & remove unnecessary hazards
When possible, remove hazards such as loose carpets, objects or wires that could
be tripped on. Modify your speed when in slippery situations, like walking on ice.
8. Be honest about your fitness level
If it’s been months or years since doing a specific physical activity, start off at a lower
intensity and build up gradually.
9. Always do a proper warm-up/cool down
A warm-up is not considered stretching, it is starting to exercise slowly, and gradually
increasing the pace and intensity over a 5 minute period if you need to stretch, make
sure you only stretch when you are truly WARM.
10. Listen to your body!