About Me

Understanding Orthopedic Treatments

Hey everyone, my name is Belinda. When I was a young girl, I injured the muscles in my legs performing complex gymnastic moves. I was under the care of an orthopedist for several months during the recovery period. I had to complete a number of strengthening exercises to regain my range of motion and mobility. The orthopedist performed regular examinations to determine if the given treatment was working. I will use this site to talk about different orthopedic treatments. I hope you will visit my site often to learn about this fascinating subject.

Understanding Orthopedic Treatments

3 Simple Techniques To Help Avoid Exercise Injuries

by Stanley Pierce

Nobody wants an injury when they participate in any kind of exercise routine or program. Injuries are not only painful, but they impact your quality of life and may even set you back in terms of exercise conditioning. Here are three simple techniques you can try that help you avoid exercise-related injuries and a visit to a sports medicine doctor.

1. Prepare Smart the Day Before

The day before you exercise is important because your habits that day can impact your body and its performance. You can prepare smart the day before to help your body achieve maximum readiness for the next day.


Hydration is essential before a workout. You put your body at risk of poor performance if you start the day already dehydrated. During a workout, your body could already crave this macronutrient to cool your muscles and lubricate joints.

Rest and Nutrition

Your body should feel rested and ready for exercise. Lack of sleep can place additional stress on your body before you even begin your warm-up. Additionally, the wrong type of food or insufficient calories cannot properly fuel your body.

Ample sleep, water, and nutrition help ensure your body can recover, repair, and rebuild muscles you worked during your exertions. You may injure yourself if your body lacks water, rest, and nutrition.

2. Work Out Gradually

You may end up with an injury if you over-exert yourself, especially if you have not exercised in a while or begin a new sport. Instead, ease into a routine gradually. Start slow and build on your movements. For example, don't expect to run three miles at first. Walk for part of your distance before you run.

Sometimes an injury occurs when your form is off. Periodically check your form as you exercise. Make it a habit to be conscious of your body and how you move. If you're unsure of the right posture, ask a personal trainer or sports medicine specialist for tips.

3. Cool Down Afterwards

When you are finished with an exercise workout, your body needs time to cool down. Higher body temperature and an elevated heart rate mean you may feel sick if you stop suddenly. Take the time to cool down your body to gradually decrease your heart rate and lower your body temperature.

Walk for a few minutes until your breathing feels more normal. Then, stretch the muscles you exercised that day. Your limbs, joints, and muscles are still relatively warm from exertion, and stretching will help reduce lactic acid buildup. Many injuries stem from muscle cramps and stiffness associated with the presence of lactic acid.

Contact a sports medicine doctor to learn more.