4 Ways to Avoid Injury

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Dr. Grace Walker, physical and occupational therapist and nutritionist knows that exercise is great for your body and mind. Whether you play sports, go to the gym or cycle on the weekends, physical activities come with the risk of injury. However, this shouldn’t stop you from getting your exercise on! Whether you are starting a new sport or have been an athlete for years, injuries are preventable.

Returning to any activity after an injury or starting from scratch can be scary.  It’s important to build your confidence and knowledge to reach your goals!

Here are 4 ways you can avoid injury and gain the confidence you need:

  1. Pace yourself– Returning after an injury or starting a new workout routine or sport can be exciting, but professional athletes are not created overnight. Gradually building your intensity, duration and frequency over time ensures that you are getting the most out of your workout with less risk.
  2. Get heated Warming up is a necessity. Five to ten minutes of cardio or dynamic stretching reduces your chance of injury and prepares your body for optimal performance.
  3. Talk to your doctor– Having an open discussion with your physician about your fitness level and abilities are important! This could help you better strategize your workouts and plan ahead.
  4. Ask for help– Whether you’re trying to gain that confidence back after an injury or starting fresh, a certified trainer or physical therapist can teach you proper form and techniques. These professionals will create a safe and fun learning environment that will help guide you through your goals!

At Walker Physical Therapy and Pain Center, we have trained therapist to help design personalized programs for each patient to provide results in a fun and healing environment.

Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

 1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

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How Santa Shops

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Ho, Ho, Ho! Happy Holidays! The North Pole sure is busy with toy making and Holiday shopping.

Santa’s elves like to make all the toys but he likes to do some Holiday shopping as well. Last year, all the shopping caused him some pain, especially on his Santa On Treadmillback! This year he got some excellent tips from Walker Physical Therapy and Pain Center. Now he knows how to avoid back pain when he does his Holiday shopping this year.

Some Shopping Tips from Grace Walker, Physical & Occupational Therapist and Nutritionist:

  • Distribute the weight of shopping bags equally on both sides of your body.
  • Consider using a fanny pack or small back pack.
  • Wear comfortable shoes; carrying packages while wearing high heels on hard surfaces can contribute to foot and ankle injuries.
  • Don’t lug overstuffed shopping bags for extended periods.
  • Test an object’s weight before you lift it by pushing with your foot
  • If an object is too heavy for you to lift, then ask someone for help

 

DO’S AND DON’TS FOR BACK PAIN:

  • DO use ice 20-30 minutes before bed.
  • DO pull your belly button into your spine (iso-abs) and breathe.
  • DO this with all exertion.
  • DON’T twist while holding something in your arms.
  • DON’T bend at the waist, squat in instead.
  • DON’T hold your breath while exerting force.

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist today!!

714-997-5518

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

 

 

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