New Year's Resolutions often mean starting or returning to an exercise program - which could lead to injuries if you take on too much too quickly. This blog will cover common injuries when starting new exercise programs and how Physical Therapy can help keep you on track to meet those resolutions!
Starting a new exercise routine is an exciting journey toward better health and fitness. However, it’s not uncommon to experience some setbacks in the form of injuries, especially if you’re pushing your body too hard or using improper techniques. Injuries can slow your progress and dampen your motivation. Fortunately, physical therapy can play a pivotal role in both preventing and treating these injuries, ensuring you stay on track with your goals.
Common Injuries and How Physical Therapy Helps
Muscle Strains: Stretching and strengthening exercises, along with soft tissue mobilization, promote healing and prevent scar tissue buildup.
Shin Splints: Physical therapy addresses the root causes, such as improper footwear or weak calf muscles, through strengthening, stretching, and gait training.
Tendinitis: Therapists use techniques like eccentric strengthening and activity modification to reduce tendon strain and inflammation.
Lower Back Pain: Core strengthening, posture correction, and manual therapy alleviate pain and improve spinal alignment.
Plantar Fasciitis: Therapists provide stretches, foot strengthening exercises, and recommendations for proper footwear or orthotics.
Physical Therapy Helps Prevent Injuries
Physical therapists are movement experts who can assess your body’s mechanics and identify areas of weakness or imbalance that might predispose you to injuries.
1. Movement Assessment and Correction
We will evaluate your posture, gait, and movement patterns to detect inefficiencies. For instance, if you’re prone to shin splints, they might identify improper running mechanics or footwear as contributing factors and help you adjust accordingly.
2. Customized Exercise Plans
Rather than following a one-size-fits-all approach, a physical therapist can design an exercise plan tailored to your fitness level, goals, and physical limitations. This minimizes the risk of overuse injuries like tendinitis or stress fractures.
3. Strengthening and Conditioning
Weak or imbalanced muscles can place extra strain on your joints and ligaments. Physical therapists prescribe targeted strengthening exercises to improve stability, particularly for areas like the knees, shoulders, and core, which are common sites for injury.
4. Education on Proper Technique
Improper form during exercises like squats, deadlifts, or running can lead to injuries such as lower back pain or knee pain. Physical therapists teach proper techniques to ensure your movements are safe and effective.
5. Stretching and Mobility Work
Tight muscles and poor flexibility are often overlooked causes of injuries. A physical therapist can guide you through stretching routines to improve mobility and prevent strains and sprains.
Physical Therapy Aids in Recovery
If you’ve already sustained an injury, physical therapy is essential for a safe and effective recovery. Here’s how it can help:
1. Pain Management
Physical therapists use various techniques including manual therapy, dry needling, and cupping to reduce pain and inflammation.
2. Rehabilitation Exercises
Rebuilding strength and mobility after an injury is crucial. Physical therapists guide you through exercises designed to promote healing without risking re-injury.
3. Restoring Range of Motion
Injuries can lead to stiffness and reduced mobility. PT focuses on restoring your full range of motion through stretching, joint mobilization, and other techniques.
4. Preventing Future Injuries
Rehabilitation doesn’t stop at recovery. Physical therapy addresses the underlying causes of your injury to prevent recurrence. For example, if weak glutes contributed to your knee pain, they’ll develop a strengthening program to correct this imbalance.
5. Gradual Return to Exercise
After an injury, jumping back into your routine too quickly can cause setbacks. Physical therapists create a phased return-to-exercise plan that allows you to rebuild your fitness safely and effectively.
Tips to Prevent Injuries:
Start Slow: Gradually increase the intensity, duration, and frequency of your workouts.
Warm Up & Cool Down: Prepare your body with dynamic stretches and end with static stretching.
Use Proper Form: Learn correct techniques, especially for weightlifting and high-impact exercises.
Wear Proper Gear: Invest in supportive shoes and suitable workout clothing.
Cross-Train: Avoid repetitive strain by varying your exercises.
Listen to Your Body: Rest if you feel pain or extreme fatigue.
Stay Hydrated: Proper hydration supports muscle function and recovery.
Starting a new exercise routine doesn’t have to come with the risk of injury. With the help of physical therapy, you can prevent common injuries, recover faster, and optimize your performance. Whether you’re just beginning your fitness journey or looking to recover from a setback, physical therapy can be the key to achieving your goals safely and sustainably.
If you’re struggling with pain or want to ensure you’re exercising effectively, see a physical therapist at Restorative Therapy Co for the best Physical Therapy in Virginia Beach! For more information about our services or to schedule an appointment, please contact us at 757-578-2958, visit www.restorativetherapyco.com, or email us at info@restorativetherapyco.com. We are participating providers with a variety of insurance plans and no physician referral is needed for your initial physical therapy evaluation! We want to help you feel well and be well.
Contributed by Tara Pandiscia, PT, DPT
Tara has been part of the RTC team since 2020. She is a board certified geriatric clinical specialist with special interest in physical therapy for Parkinson's Disease and Vertigo treatment. She is passionate about helping older adults stay active and independent with fall prevention programs and balance therapy.
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