Six Daily Habits to Stay Injury-Free, Say Physical Therapists

Avoiding injuries often hinges on daily habits, according to physical therapists. Many individuals find themselves in therapy due to extremes in activity levels—either too much exercise or prolonged inactivity. The pain experienced, such as in the hip or back, may not stem from isolated incidents but rather from cumulative habits that strain the body. Physical therapist John Gallucci Jr. from New Jersey emphasized the need for a balanced approach: “I just wish people would understand that too much too quickly causes injury.”

To foster greater health and prevent injury, therapists recommend six key strategies that individuals can incorporate into their daily routines.

Annual Checkups with a Physical Therapist

Regular assessments with a physical therapist can help maintain physical health before issues arise. Amy Kimball, a physical therapist and assistant professor at the University of Iowa, suggests that yearly checkups should be standard practice for everyone. They can provide valuable insights and tailored advice on physical activity. Depending on insurance plans, individuals may not even require a doctor’s referral to book an appointment. If preparing for a specific event, such as a 5k run, a therapist can evaluate your running technique and suggest a suitable strength training routine. Heather McGill, a physical therapist in San Francisco, added that therapy plans should adapt as a person’s strengths and weaknesses evolve. “If you’re still doing the same five exercises that you were doing five years ago, something’s not working,” she said.

Moderation in High-Intensity Training

While high-intensity interval training (HIIT) has gained popularity for its effectiveness, moderation is crucial. Julia Rosenthal, an orthopaedic specialist in New York City, warns against participating in intense workouts multiple days in a row. “If people would stop doing boot camp five to seven times a week, I would not have a job,” she stated. Continuous stress on the nervous system without adequate recovery can lead to injuries and burnout. Rosenthal recommends limiting high-intensity sessions to a few times each week.

Gradual Progression in New Activities

When starting a new exercise or sport, gradual progression is essential. Alyssa Skala, a professor of physical therapy at Wash U Medicine in St. Louis, highlighted the risks of jumping into intense activities without preparation. She has observed an increase in cases of Achilles tendon ruptures among individuals who shift rapidly from a sedentary lifestyle to rigorous sports. Her guideline is to increase intensity, whether in distance, frequency, or weight, by no more than 10 percent each week. “Let your joints, your muscles, and your flexibility adjust,” she advised.

Use Your Non-Dominant Hand

Incorporating the non-dominant side of the body into daily tasks can help prevent overuse injuries. McGill encourages her patients to utilize their non-dominant hand for routine activities, such as holding a phone or using a computer mouse. This practice helps distribute physical strain more evenly and can be particularly beneficial for those experiencing wrist or elbow pain, which is common among golfers.

Approach Household Chores as Workouts

Many injuries occur during household chores, particularly when individuals engage in strenuous activities without preparation. Gallucci noted an increase in hamstring and Achilles strains during seasonal tasks like cleaning gutters or gardening. He suggests treating chores like a workout, spreading out more demanding tasks over several days to allow the body to adjust. Planning work sessions to last no more than one to two hours with breaks can also help prevent injuries.

Reassess Stretching Practices

While stretching is often perceived as a remedy for tight muscles, it may not address the root cause of discomfort. Rosenthal cautions against relying solely on stretching to alleviate muscle tightness. In some cases, stretching can exacerbate tightness rather than relieve it. Instead, she recommends incorporating dynamic warm-ups before exercise and considering strength training or consulting with a physical therapist if tightness persists.

By adopting these six practices, individuals can enhance their physical health and reduce the likelihood of injury. Making proactive adjustments to daily routines can lead to long-term benefits, keeping movement enjoyable and pain-free.