Description

It’s common knowledge that exercise is good for you. But did you know it can also help prevent injuries by keeping your body in shape?

"One of the best ways to prevent injuries is to be physically active," said Blake Buetow, physical therapist at Sister Kenny® Sports & Physical Therapy Center.

Keeping fit

People with repetitive, physical jobs have to prepare their bodies to efficiently and safely carry out their tasks. Those who play sports should warm up properly before they begin, whether they’re runners, bikers, swimmers or athletes in a contact sport. A cooldown or stretching should follow the activity.

But what if — like many of us — you have a job that requires sitting for long periods of time? There are still things you can do to help your body. “Take breaks every 20 to 30 minutes and stretch,” said Buetow “While sitting, do gentle shoulder blade squeezes. Pull your shoulder blades toward your spine. This brings your head upward and straightens your spine. Do this several times throughout the day.”

If you're injured

A common complaint from many people is pain in the lower back, neck or shoulder.

"If you’re injured, first contact your primary care provider. He or she may make recommendations for work limitations and give you a referral for physical therapy, or PT," said Buetow.

During the initial PT visit, the physical therapist will typically evaluate your range of motion, strength, coordination and balance. He or she will observe your posture and do special tests, depending on the injury. Based on the findings, your therapist will prescribe a simple home exercise program to provide stretching, strengthening and positioning techniques for pain relief.

"Education is important," added Buetow. "At Sister Kenny Sports & Physical Therapy Center, we teach body mechanics for safe lifting, basic workstation ergonomics, and positions to relieve symptoms and improve comfort." The therapist may also recommend using heat, ice, elevation or compression, depending on the injury.