6 Daily Habits Physical Therapists Recommend for Injury Prevention

Maintaining a balanced routine is essential to preventing injuries, according to physical therapists. Many individuals find themselves in a therapist’s office due to the extremes of excessive movement or inactivity. For instance, a hip pain might stem from engaging in multiple tennis matches over a weekend or from prolonged hours spent sitting. Physical therapists emphasize that it is often the accumulation of daily habits, rather than isolated activities, that leads to injuries.

John Gallucci Jr., a physical therapist based in New Jersey, highlighted the importance of understanding that rapid changes in activity levels can cause harm. “I just wish people would understand that too much too quickly causes injury,” he explained. To help individuals stay active while minimizing the risk of injury, therapists recommend adopting six key habits.

Regular Check-Ups with Physical Therapists

Many people only consult a physical therapist when they experience pain. Amy Kimball, a physical therapist and assistant professor at the University of Iowa, advocates for annual check-ups. These assessments can help gauge physical health and provide tailored advice. Depending on the insurance plan, individuals may not even require a doctor’s referral for their visit. If someone is preparing for an event like a 5K run, a physical therapist can evaluate their stride and suggest a strength training regimen.

Therapy plans should adapt over time, according to Heather McGill, a physical therapist in San Francisco. “If you’re still doing the same five exercises that you were doing five years ago,” she noted, “something’s not working.”

Moderation in High-Intensity Training

High-Intensity Interval Training (HIIT) has gained popularity for its efficiency, yet excessive participation can lead to injuries. Julia Rosenthal, an orthopaedic specialist in New York City, cautioned against attending boot camp sessions five to seven days a week. “You’re persistently stressing out your nervous system without any ability to recover,” she stated. Rosenthal recommends limiting high-intensity workouts to a few times each week to ensure adequate recovery.

When starting a new exercise program, gradual progression is crucial. Alyssa Skala, a professor at Wash U Medicine in St Louis, noted that many injuries occur when individuals transition from a sedentary lifestyle to intense activities abruptly. For example, she has observed injuries like ruptured Achilles tendons when someone jumps into a high-impact sport without preparation. Her recommendation is to increase activity by no more than 10 percent weekly, allowing the body to adapt appropriately.

Balancing Daily Activities

Incorporating the non-dominant hand into everyday tasks is another suggestion from McGill. For right-handed individuals, using the left hand for tasks like holding a phone or mouse can help balance muscle strain. This practice is particularly beneficial for those experiencing wrist or elbow pain, common among golfers.

When performing chores, treating them like workout sessions can also prevent injuries. Gallucci pointed out that many people experience strains from sudden bursts of activity, such as cleaning gutters or gardening. He advises breaking larger tasks into manageable segments over several days, allowing the body to adjust to the physical demands.

Stretching Misconceptions

Many people assume that stretching alone can alleviate muscle tightness. While stretching can be beneficial, it may not address the underlying causes of discomfort. In some cases, excessive stretching can even exacerbate tightness. Rosenthal emphasized that stretching is not a cure-all and suggested that individuals who frequently experience tightness should consult a physical therapist for a comprehensive evaluation.

In summary, by integrating these daily habits into their routines, individuals can enhance their well-being while reducing the risk of injury. The insights from physical therapists like Gallucci, Kimball, McGill, Rosenthal, and Skala serve as a valuable guide for anyone looking to maintain an active and injury-free lifestyle.