1. When starting a new activity or returning to it after a break/some time, avoid “picking up where you left off”. Gradually increase the intensity, duration, or weight (if applicable) to decrease risk of injury or flare up.
2. Be mindful and listen to your body. If something doesn’t feel right try adjusting the resistance, range, intensity etc.
3. Warm up before any activity you do, strenuous exercise of cold muscles may cause a muscle strain/pull.
4. Form and positioning during strength training: If you are unsure or something doesn’t feel right, get help to avoid continuing an exercise with poor muscle pattern recruitment. Overtime faulty motor patterns can impact tendons, muscle length, strength, and cause pain.
5. Stretching after exercise is key. Muscle tightness increases our risk of injury and can create muscle imbalances. Some muscles get tight, some get lengthened and weakened which can impact the joints range, movement pattern and cause pain and injury.
6. Watch out for what movements or positioning trigger any discomfort or pain that feels like pinching, radiating, burning, sharp pain etc. Take note of the sensation and triggers to discuss with a healthcare professional.
7. Time for recovery: yoga, foam rolling, heat, ice, massages, stretching, and rest days are all options to help your body recover after exercise.
8. Avoid comparing yourself to others. Our day-to-day activities, exercise routine, posture, all vary from one person to the other. What works for one person may not necessarily work for you. Find what works best for you!
9. Injuries happen, flare ups can be expected. Identifying the triggers, what works for you and having a plan on managing the pain or flare up is a good idea.
10. Getting the care that works for you. If something has been ongoing/recurring, avoid waiting for it to “get better on it’s own”. Various health professionals and disciplines work slightly differently and offer various assessment and treatment techniques. Talk to different health professionals and discover what best works for you.

For more physiotherapy information, contact JA Physio and Wellness Centre.  

Disclaimer: The information in this article is for educational purposes only and should not be construed as medical advice. Consult with a physician or healthcare professional before starting any new or making adjustments to your exercise program/routine. The author and publisher disclaim liability for any injury or damage resulting from the use of this information.