How to Avoid Injuries When Exercising

group of individuals hold plank pose on a workout mat in a room with brick walls

And When to See a Sports Medicine Doctor for Treatment

With summer weather being upon us here in Wichita, people everywhere are enjoying the great outdoors and being active. Baseball season is in full-swing and tons of folks are playing pickup basketball and hitting the bike trails. Getting year-round exercise is important to remaining physically fit and healthy, and it seems like summer weather makes it all the easier to keep up with.

However, for some of us who are coming off a spring slump of inactivity or have concerns about their body relating to age or medical issues – injuries can be a potential hazard in your summer fitness plans.

At Mid-America Orthopedics Wichita, our sports medicine doctors, physical therapists, and athletic trainers work closely with competitive athletes and recreational fitness enthusiasts of all ages and activity levels. For those that have been on the proverbial bench for a while and are ready to get active again, here are some useful tips you can use to avoid getting injured while exercising.


Tip #1 – Always Stretch and Complete a Proper Warm-Up

A body that hasn’t engaged in physical activity in a while is similar to a car that’s been sitting in sub-zero temperatures. You’re going to need to give yourself a chance to warm up before you can go full speed. Not doing so runs the risk of injuring a joint or pulling a muscle, so make sure to always kick things off with a full-body stretch.

Stretching is a fantastic way to get oxygen and blood circulating to all your muscles. It essentially gets them ready to take on the duress that exercising will bring. Make sure you get your arms, legs, torso, neck, and back.

Next, some light cardio is recommended to complete your warm-up. You can either go for a brisk walk or a light jog. You only need to do this for about ten to fifteen minutes. By that point, you should notice that your body feels loose, warm, and capable of taking on more rigorous exercise. If you need a warm-up routine that’s customized to you, the athletic trainers at Mid-America Orthopedics Wichita can help you out.


Tip #2 – Always Use Proper Technique When Exercising

There are numerous examples of using improper technique when exercising. For instance, when bench pressing, you should never arch your back because it can lead to an injury or potential shoulder or spinal issues.

Another example of poor technique is something called heel striking, which is when your heel is the first part of your foot that hits when running. Heel striking impacts your knees, ankles, and hips, not to mention causing pain in the heel.

No matter what exercise you’re doing – even simple exercises – be sure to research the proper technique for them. This will keep you from forming any bad habits, resulting in a smaller chance of injuring yourself.

In the event you do get injured, make sure to reach out to one of our highly qualified sports medicine doctors for an exam.


Tip #3 – Never Skip Your Cool-Down

Although you may be tired and out of breath at the end of a workout, the last thing you want to do is to stop cold when you’re done. An abrupt stop in activity doesn’t bode well for your muscles and joints.

The same way you ease into exercise with a warm-up you also want to ease out of exercise with a cool-down. Fortunately, there is a lot of overlap between warm-up and a cool-down. Start by doing a brisk 5 to 10-minute walk until your heart rate goes down. Then, do another round of full body stretching. This will keep your muscles from seizing or cramping.


Looking for Sports Medicine Doctors Near You in the Wichita Area? Contact Mid-America Orthopedics

At Mid-America Orthopedics, we have a full staff of sports medicine doctors and athletic trainers who are well-versed in the field of orthopedic sports medicine. Our athletic trainers specialize in preventing, treating, and rehabilitating sports injuries.

Our sports medicine doctors have decades of combined experience supporting athletes by providing the latest in orthopedic sports medicine treatments. This includes pain management techniques, physical therapy and rehabilitation, athletic training, activity modification and more.

We also offer direct access to physical therapists who specialize in working with patients who are experiencing generalized (non-traumatic) pain that is associated with playing sports, weightlifting and exercise. Their main focus is helping patients learn proper movement techniques so they can engage in pain-free physical activity.

Ready to find sports medicine near you? Set up an appointment with the experienced team at Mid-America Orthopedics Wichita. You can also email us directly using the contact form on our website or call us at (316) 630-9300.