Yoga Gives Flexibility That Prevents Many Exercise-Related Injuries
January 22nd, 2007 by Anne
Publication: Reporter Times
Author: Lora Lea Dilley
Date: January 21, 2007
Nobody said that working out and leading an active lifestyle was going to be easy. Sometimes, the hurdles we have to overcome are not as predictable or tolerable as finding time in our schedules or forgetting our gym shoes.
Injuries can put us on the sidelines for what feels like an eternity. So here to help us prevent and treat our bruised, battered, swollen and aching bodies are a few tips and resources to get you back in the game.
Two of the most common injuries, and most confusing to many people, are strains and sprains. Tissues that connect muscles to bone are tendons, and if they become stretched or torn, the result is a strain. These types of injuries are usually sustained in the larger muscles between two joints.
A sprain is an injury that affects ligaments, this band of tissue holds bone to bone. Typically, these injuries are sustained at joints, such as a sprained ankle. How do we care for these types of injuries? If the injury is minor, periodically apply an ice pack and try to keep the tissues involved in the injury elevated; if the pain lasts more than two or three days, or prevents you from normal use, see your doctor.
More importantly, how do you prevent an overuse injury from happening so that you may enjoy your activity? A good exercise program always starts with a warm-up and includes stretching activities.
Many of the injuries that beginners experience can be avoided by simply starting your program with five to 10 minutes of stretching. Follow this up with another 10 minutes of a toned-down version of your training, such as walking before you jog or run.
Cooling down after your workout is equally important in preventing injuries and swelling. Again, just a few minutes of walking followed by some slow stretching will help your body cool down and prevent unnecessary swelling post-workout.
The art form of yoga will prepare your body by increasing flexibility and help stretch the hundreds of muscles in your body. Diana Scalph, a certified registered instructor and owner of the Yoga Studio, reminds us that “bouncing while stretching can cause muscle injury, so avoid quick movements.”
Scalph recommends exercise enthusiasts to go into a stretch and hold it to your level of comfort. Daily stretching will greatly increase your flexibility and resistance to injury.
Paula Lecher is a local physical therapist who suggests using exercise bands for the ankles to prevent and recover from sprains. Writing the alphabet with your toes will also help keep tissues healthy and mobile.
“Keep it moving,” advises Lecher. Good advice for all of us!
Even those who wish to remain at home watching television can benefit from Scalph and Lecher’s advice, considering that stiff muscles can produce painful sensations from simply sitting at the workstation for too long without a break or bending down to pick something up. Incorporating stretching into your daily life and being mindful of your posture can lead you down a more comfortable road, even if you are just driving.
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