Prevent Injuries: 6 Daily Habits Recommended by Therapists

Physical therapists emphasize that injury prevention hinges on daily habits rather than isolated incidents of overexertion or inactivity. Many patients find themselves in therapy due to either excessive movement or prolonged periods of inactivity. The reality is that repetitive behaviors accumulate over time, leading to discomfort and injury. According to John Gallucci Jr., a physical therapist based in New Jersey, the key to avoiding injury is understanding the risks associated with sudden bursts of activity after a sedentary lifestyle.

Here are six essential habits suggested by physical therapists to maintain a healthy and injury-free routine.

1. Schedule Regular Checkups with Your Physical Therapist

Many individuals wait until pain becomes unbearable before consulting a physical therapist. Amy Kimball, a physical therapist and assistant professor at the University of Iowa, advocates for annual assessments to gauge physical well-being and receive tailored advice. These evaluations can prove invaluable, especially if one is planning to engage in specific activities, such as running a 5K. Additionally, Heather McGill, a physical therapist in San Francisco, stresses that therapy plans should adapt as an individual’s physical capabilities evolve. “If you’re still doing the same five exercises that you were doing five years ago,” she remarked, “something’s not working.”

2. Moderate High-Intensity Interval Training

High-intensity interval training (HIIT) has gained popularity, but overdoing it can lead to injuries and burnout. Julia Rosenthal, a physical therapist and orthopaedic specialist in New York City, cautions against participating in such high-stress workouts multiple days in a row. “You’re persistently stressing out your nervous system without any ability to recover,” she explained. Rosenthal recommends limiting HIIT sessions to just a few times each week to allow the body adequate recovery time.

3. Gradually Increase Activity Levels

Transitioning from a sedentary lifestyle to an active one can be risky without proper precautions. According to Alyssa Skala, a professor of physical therapy and orthopaedic surgery at Wash U Medicine in St. Louis, many people injure themselves by abruptly engaging in high-impact sports after long periods of inactivity. She advises newcomers to exercise to increase their activity levels gradually, suggesting a rule of thumb of no more than 10 percent per week in terms of distance, frequency, or weight. “Let your joints, your muscles, and your flexibility adjust,” Dr. Skala noted.

4. Utilize Your Non-Dominant Hand

To promote balanced muscle use and reduce strain, Dr. McGill encourages her patients to incorporate their non-dominant hand into daily tasks. For instance, right-handed individuals can try using their left hand for activities like holding a phone or a computer mouse. This practice not only helps in redistributing stress but can also alleviate common ailments such as wrist and elbow pain, particularly among golfers.

5. Treat Household Chores as Workouts

Many individuals attempt to complete extensive household tasks in one go, increasing their risk of injury. Dr. Gallucci highlights the importance of breaking down chores into manageable segments. For instance, instead of spending an entire day cleaning gutters or gardening, he recommends spreading these tasks over several days. By treating chores like workout sessions, individuals can allow their bodies to adjust to physical demands. Planning for shorter, focused sessions of no more than one or two hours can help prevent injuries.

6. Don’t Rely Solely on Stretching for Muscle Tightness

While stretching is often viewed as a remedy for tight muscles, it does not always address the underlying causes of discomfort. Dr. Rosenthal points out that excessive stretching can sometimes exacerbate tightness. Some individuals may feel tightness due to their muscles compensating for instability or fatigue rather than requiring more stretching. Instead, she advises engaging with a physical therapist or incorporating strength training into one’s routine to address chronic tightness effectively.

Incorporating these six habits into daily routines can significantly reduce the likelihood of injury. By prioritizing proactive measures and seeking regular guidance from physical therapists, individuals can maintain their health and well-being while enjoying their favorite activities.