Tips for Preventing Injuries

08 May Tips for Preventing Injuries

Man near boxes that has hurt his back

Do you feel like you get injured often, while others seem to never have injuries? Getting injured happens frequently if you play contact sports, exercise vigorously or even if you stand or sit for long periods of time at work or home. Some injuries happen by simply moving wrong, while others are just waiting to happen because of your lifestyle. We can help you to know how you can prevent injuries in the workplace, in sports, with exercising and more!


Preventing Injuries with Exercise

Countless people get injured for the first time during exercise. This is generally due to improper posture when lifting, squatting and doing other types of exercises. Overworking a muscle can cause it to strain or tear, whereas not warming up enough can do the same. If you exercise often, you might go through many different types of injuries, especially if you run marathons or do triathlons. Some basic tips for preventing injuries while exercising include:

  • Never lift with your back. Always lift with your legs. If you have a habit of lifting with your back, you’ll hurt it eventually.
  • Every exercise has a specific and proper position that you need to be in when doing it. This is for preventing injuries. Learn from people who have been injured before and find the proper technique for each exercise you do. Then, do that technique every time. Don’t simply go into a gym and start lifting weights without knowing what you are doing.
  • Warm-ups are important! You always want to warm up a muscle before you do a large stretch or start immediately into a sport or exercise. Cold muscles strain and tear much easier than warm ones. If you like to stretch, do a warm-up jog or similar activity first, then stretch. Stretch after a workout as well to reduce soreness.
  • Do what your body is capable of. If you’re 95 years old, you won’t exercise as hard or as fast as you did when you were 20. Don’t try to. Doing so will cause you quick injuries.
  • Listen to your body. If a part of your body is sore, hurting, or starting to feel “weird”, then stop what you are doing or switch to another activity. If a muscle group or body part keeps bothering you, get a health evaluation.
  • Eat well and hydrate. Your body needs fuel and lots of water for preventing injuries, dehydration and more.


Man lifting weights that has a knee injury

Injuries in the Workplace

People get injured in the workplace all the time. You can get injured from simply moving wrong, turning, sitting with bad posture, typing too long, and even looking at a screen. Workplace injuries happen and they can happen without you knowing at the time. For example, carpal tunnel happens over time. You may type often or do a repetitive hand motion that is slowly causing inflammation in an overused muscle in your hand. That inflammation can cause swelling that pinches a nerve, and suddenly you have a hand in incredible pain for months and weeks.


Preventing injuries—from small and large movements at the office is easy, if you have the right tips. Always lift with your legs when moving boxes, furniture and more. Get up and walk every hour if you sit often and invest in shoes with good support. Sit up straight when working in a chair and get a chair that is comfortable and gives your back proper support. Don’t do repetitive movements too much. Switch up your routine often for preventing injuries in the workplace.


Auto Accidents

It takes just a few careless seconds for a driver to collide with your vehicle. Those few seconds could leave you with injuries and negative health problems for months and even years. Many people won’t ever be in an auto accident, but countless thousands in the U.S. are involved in collisions each year. Many auto injuries (such as whiplash) may take up to a week to manifest. What can you do for preventing injuries that stick around from accidents? Get an auto-injury assessment!


When an accident happens, don’t just brush it off. Even if you think you may have only a few bumps and scrapes (or are even just a bit jostled), have a medical evaluation within the first 24 hours. The tests run during this assessment can test that all vital organs and functions are working properly. Diagnostics can also rule out cracked ribs, spinal trauma, whiplash and other issues that can lead to permanent damage down the road. After an accident, you may start having back problems months later or neuropathy symptoms that actually stem from that seemingly-small accident. A physical exam can find small problems right away that helps with preventing injuries and health symptoms that are major weeks and months afterwards.


Woman doing physical therapy exercises to help a knee injury

Recovering and Keeping Strong

Preventing injuries is always the goal, but most people don’t even know that their actions are leading to an injury. However, chiropractic and physical therapy services are a great way to educate patients on how to keep muscles strong as they heal. If you are recovering from an injury, you can actually recover much faster with therapy services. Physical and chiropractic therapies find the source of an injury and customize methods of healing to that specific area of the body.


The benefits of treating injuries with chiropractic and physical therapies is that you are effectively treating an injury without surgery or narcotics. Many athletes and active patients use therapy services for the sole purpose of preventing injuries from happening in the future. At our center, we have natural therapies that are great for preventing injuries or treating them such as:

  • Chiropractic adjustments
  • Spinal decompression
  • Physical therapy
  • Balance training
  • Vibration therapy
  • Neuropathy treatment
  • Trigger-point therapy
  • Auto-injury treatment
  • Stem cell therapy
  • Anti-inflammatory injections
  • Massage therapy
  • Dry needle therapy
  • Nutrition counseling/food allergy assessment

If you have a current injury or you are an athlete that wants help preventing injuries, call Mile High Spine & Pain Center at (720) 507-0080 for prevention tips and help!


Mile High Spine & Pain Center