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Avoid Injury: Ease Into Your Warm Weather Workout

Spring fever is upon us!

The warm weather (and bathing suit season) is almost here and many of you are anxious to get outside and get moving. I love that, but a sharp increase in your exercise program could do more harm that good.

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Yahooo! Spring is here.
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Here are a few tips to keep you looking and feeling great:
  • Ramp up slowly over several weeks. This includes both the length, frequency and intensity of  each workout session.
  • Include plenty of stretching. 
    • I encourage dynamic (movement based) stretching before your workout such as walking lunges. After your workout, I encourage foam rolling  and static stretching where you hold each stretch for at least 30 seconds.
  • Ignore peer pressure. Training with a group (i.e, running club, fitness classes, crossfit, etc.) is a great way to stay  motivated and  accountable; however, it’s important to go at your own pace and listen to what your own body is telling you.
  • Use cross-training to minimize the chance of injury and keep things interesting. Pools will be opening soon, and swimming is always a joint-friendly way to mix things up.
  •  Rest for a few days if something starts to hurt. If the pain does not subside, see a doctor to evaluate the situation.
Even as a physical therapist, I’ve made the mistake of ramping up too quickly and paid the price. You can read about my own experience here.
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Although this post is a word of caution, I am thrilled to see all the smiling faces running, biking, and playing outside my office.
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What’s the activity you’re most excited about doing now that the frost has FINALLY melted (in NJ at least)?

 

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