We’ve all heard the phrase that some people are just “injury prone.” Most of the time we chalk it up to genetics or bad luck, but nothing could be farther from the truth. While injuries often seem like bad timing or just bad luck, it is actually the state of the body prior to incidence that predisposes us to getting injured. That’s why not every athlete that endures a ‘plant and twist’ motion to their knee tears their ACL. That’s also why two people can both twist their ankle but only one ends up with a sprain. The name of the game in injury prevention is ultimately to keep the body in a state of equilibrium structurally, nutritionally, and emotionally so we have the capacity to handle any physical stress that might otherwise cause injury. Want to know what you can be doing to avoid getting injured? Here’s 4 Tips for Injury Prevention.
tips for injury prevention
hydrate hydrate hydrate
Our body is 70-90% water. If we don’t get enough good quality water with frequency, nothing will function efficiently. Many of us know to get half your body weight in ounces in water, but when we’re exercising or performing tasks for work it is all about fluid replenishment… aka having enough water in your system to get through an activity and still thrive after. Here is the recipe to fluid replenishment, especially with exercise:
17-20 ounces 2-3 hours before activity
7-10 ounces every 10-20 minutes during activity
1-3 liters within 2 hours after activity.
In addition to drinking good quality water, it is also imperative to also be consuming electrolytes. I personally prefer to consume them during or after activity to aid in muscle recovery and water retention. Quality is equally as important here, my go-to brand is LMNT!
2. Posture and biomechanics
The human body is perfect in design. Distortions in posture causes muscles to compensate by facilitating improperly leading to imbalances in the entire biomechanical chain. Half the muscles begin overworking, and the other half are underworking. (In my clinical experience most ACL tears come from overworking quadriceps and weak hamstrings… just saying). Again, it’s all about balance. Here’s what I recommend to maintain ideal posture and biomechanics:
Chiropractic care
Getting adjusted regularly keeps your skeletal system in alignment and functioning properly. Muscles attach to bones, so if we realign the spine the muscles and surrounding soft tissues typically also resume normal position and function.
Strengthen your core
So many injuries and postural distortions that I see are a result of a weak core. A weak core creates tightness in our back and hips, leading us back on the hamster wheel of biomechanical chain distortion. Check out McGill's Big 3 for quality core exercises to improve stability and posture.
Quality Shoes
Our feet are our foundation. If our foundation isn’t structurally sound, we’re already asking for trouble. Ideally we wear a shoe that promotes natural foot posture and mobility. This is why I love a shoe with a wide toe box. Cramming the toes in average shoes impairs full functionality of the feet which has a negative effect long term on your biomechanical chain.
3. Manage your mentality
How we think affects how we feel. If your brain is overwhelmed with stress and unprocessed emotions, there is no way it has the energy to dictate every movement pattern too. The Limbic brain AKA the emotional brain is located centrally in the cranium and impacts the parts of the brain responsible for executive function and movement. If the function and movement centers aren’t able to work optimally, there is no way we can possibly expect to move without risk of injury. Best ways to reduce physiological impacts of stress include:
Neuro-Emotional Technique (NET)
NET is a technique we utilize in the office to remove the physiologic reactions on the body resulting from emotional stress. Ever notice when someone says something to upset you, your face gets red and hot? NET works to neutralize stress so even is someone says something upsetting, your body doesn’t have a reaction. Interested in how it works? Check out this NET demo with Dr. Abby!
Five Senses Grounding Technique
It sometimes feels impossible to get grounded or clear our mind especially before we need to perform. Utilizing all of your senses allows you to focus on your body and mind in the present moment. This is one of my favorite mindfulness exercises to add to your warm-up routine, here’s how you do it:
Notice 5 things you can SEE
Notice 4 things you can FEEL
Notice 3 things you can HEAR
Notice 2 things you can SMELL
Notice 1 thing you can TASTE.
Honoring yourself with even just 1 minute to do this exercise will really help you clear your mind and get grounded before you jump into activity.
4. Proprioception
Proprioception is our awareness of where our body is in space. Ever miss a step walking down the stairs? Or bump into the corner of a table? This happens because our body stops recognizing where we are in respect to our surroundings. Our proprioception decreases as we age, which leads to greater risk for falls and balance problems. Luckily we don’t have to lose it, but we do need to exercise our brain to keep our proprioception intact. Reestablishing proprioception rebalances our movement patterns, strengthens our muscles, creates stability, and improves mobility. Easy ways to increase your proprioception include:
Walking Barefoot
Walking barefoot increases sensations to all parts of our feet. Once again, our feet are our foundation and the more stimulation to we get to our foundation, the more stable our body will be. Walking outside in the grass and getting all the little prickles on your feet is not only grounding, it reeducates your brain too!
Vibration Plate
Vibration sense stimulates the same part of our brain that is responsible for balance and joint position sense. Standing on a vibration plate even for a few minutes activates our brain to help with your body awareness.
Balance Training/ Yoga
Balance training puts a healthy amount of stimuli on a joints to activate your proprioceptors. That’s why the longer we balance, typically the easier it gets.
I hope this provides you with some insight as to why injury prevention measures are so important, and what you can do to keep yourself injury-free. Interested in learning more about the topics mentioned in this blog? Join me for our Dinner with the Doctors event later this month where I’ll be going into all of these topics in depth and with demonstrations. As always, we are here to support you on your health journey, and help you thrive!
Dr. Naomi Smith