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We are an out-of-network practice focused on delivering individualized, concierge-level orthopedic care.
When most athletes think of workouts, they tend to concentrate on performance. What can make me go faster, kick the ball harder, or throw farther? But sometimes performance training isn’t enough. Weakened muscles surrounding joints, and smaller muscle groups left untrained, can lead to injuries just waiting to happen! There are some exercises you can include in your workouts though to help prevent the most common sports injuries.
The most common places injured during sports or even everyday lives are the back, shoulders and knees. Back injuries are among the most common and can be very dangerous – even causing lifelong problems. The knees and shoulders are surrounded by so many ligaments and joints; they can easily be pulled and dislocated during a workout or game. These injuries can all halt your ability to perform any activity for a while, as well as cause aches and pains or handicaps they will stay with you for life. Even getting a number of smaller injuries repeatedly in the same area can cause big problems. That is why it is so important to dedicate a portion of your training time to strengthening these areas so that they are better protected against injuries.
One of best things you can do for your back is maintaining proper form throughout the day. Paying attention to how you carry yourself will not just keep your back in proper position, but can actually strengthen the core muscles that hold it. Try keeping your stomach slightly pulled in, shoulders rolled back and chest out. To help you get into this correct posture position, try this mini stretch exercise every morning, or whenever you need a posture check:
There are also some exercises you can include during your workouts to keep your back strong, protecting weaker joints with strong supporting muscles. Here are some suggestions:
Keeping knees strong is a matter of strengthening the muscles around them, keeping the sensitive joints in place. Also pay attention to how you walk. Your stance can be crooked, causing your knees to turn out or in unnaturally which can make it easier for you to trip or weaken knees. If your feet or knees do go out or in, consider seeing a physical therapist like those at Plancher Orthopedics. Here are some exercises to keep the surrounding, muscles strong.
Your shoulders support your neck and help in keeping great posture too. But they are also susceptible to injury, especially the rotator cuffs that allow you to move your arms freely. Improving these muscles will help your shoulders and upper back as well. Try these exercises:
