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

Physical therapists are urging individuals to reassess their daily habits to prevent injuries that often stem from either excessive activity or prolonged inactivity. According to experts, the pain that leads many to seek physical therapy may not be the result of isolated incidents but rather the accumulation of poor habits over time. John Gallucci Jr., a physical therapist based in New Jersey, emphasizes the need for awareness, stating, “I just wish people would understand that too much too quickly causes injury.”

To help individuals maintain an active lifestyle while minimizing the risk of injury, therapists recommend six practical strategies.

1. Schedule Regular Checkups with Your Physical Therapist

Many people only consult a physical therapist when pain arises. Amy Kimball, a physical therapist and assistant professor at the University of Iowa, suggests that everyone should consider annual assessments. Such checkups can provide valuable insights into personal fitness levels and tailored advice for improvement. Depending on insurance policies, a referral may not be necessary to see a physical therapist. For instance, if someone is preparing for a 5K, a therapist can evaluate running techniques and recommend a strength training routine. Heather McGill, a physical therapist in San Francisco, notes that therapy plans should adapt as individuals’ strengths and weaknesses evolve. “If you’re still doing the same five exercises that you were doing five years ago,” she says, “something’s not working.”

2. Limit High-Intensity Interval Training

High-intensity interval training (HIIT) has gained popularity, but Julia Rosenthal, a physical therapist and orthopaedic specialist in New York City, warns against excessive frequency. Engaging in HIIT numerous days in a row can strain the body without allowing adequate recovery time, leading to burnout and injuries. “If people would stop doing boot camp five to seven times a week, I would not have a job,” Rosenthal adds. To maintain health, she recommends limiting high-intensity sessions to a few times per week.

3. Gradually Increase Intensity When Starting New Activities

Alyssa Skala, a professor of physical therapy and orthopaedic surgery at Wash U Medicine in St. Louis, has observed a concerning trend: many individuals sustain serious injuries, such as ruptured Achilles tendons, by jumping into intense activities too quickly. She advises a gradual approach when starting a new exercise regimen, suggesting a maximum increase of 10 percent per week in distance, frequency, or weight. “Let your joints, your muscles, and your flexibility adjust,” Dr. Skala emphasizes.

4. Engage Your Non-Dominant Hand

To promote balanced physical development, McGill encourages using the non-dominant hand for daily tasks. For right-handed individuals, this might mean holding a phone or computer mouse in the left hand. This practice can alleviate strain on the dominant side, which often bears more stress and is at a higher risk for injury. McGill has noted improvements in patients experiencing wrist or elbow pain, common among golfers, by increasing the use of their non-dominant side.

5. Treat Household Chores as Workouts

With seasonal chores, such as cleaning gutters or gardening, physical therapists frequently see an uptick in injuries from overexertion. Gallucci highlights the importance of pacing oneself, recalling a recent case where a friend injured his knee and back after planting over a hundred flowers in one day. He recommends breaking up larger tasks over several days to allow the body to adapt, similar to a workout regimen. Consider the muscle groups involved and limit work to no more than one or two hours at a time without breaks.

6. Rethink Your Approach to Muscle Tightness

Many individuals mistakenly believe that stretching is the primary solution for muscle tightness. While some stretching can be beneficial, Rosenthal cautions that it often does not address the root causes of tightness. In some cases, excessive stretching might even exacerbate the problem. Instead, she suggests focusing on strength training and consulting a physical therapist for persistent tightness. Incorporating a dynamic warm-up before exercise is also recommended over static stretching.

By adopting these strategies, individuals can enhance their overall physical health and significantly reduce the risk of injury. A proactive approach to fitness, incorporating regular assessments and adjustments, can lead to a more sustainable and enjoyable active lifestyle.