6 ways to avoid injury

March 18, 2009 at 3:31 pm 3 comments


Observing Luke (my 3 year old) playing, I have learnt a lot about his bio-mechanics of movement. He can squat there and play like an Asian and much to my horror and his mothers’ he can bite his toenails. That leads me to my first point which is mobility or the ability to move a joint through a healthy range of motion.

1. Mobility– Without working on improving tight joints before working out you are not warming up correctly. Mobility usually involves some dynamic movements based on improvement of the joints range of motion. This is not to be confused with static stretching which has its place also.

2.Monitoring– We all need at some stage of our workout routine some one to give feed back on the technique we are using to perform a given exercise. A qualified fitness professional will be able to pick up discrepancies in poor form. Even a push up done incorrectly can set you up for later shoulder impingement.

3.Massage– It would be great to have a weekly massage or even one after every workout. Being a massage therapist myself I know the untold benefits of a good massage. There is a great substitute in the form of a foam roller where you can get soft tissue massage for tight or sore muscles. Without a doubt , injury occurs when muscles get tighter and result in imbalances in muscle comparison.


4.Balanced program– If your goal is to improve the strength and stability in your right shoulder blade and yet you are doing a lot of lunges and squats then you haven’t got a balanced program. Or if you are doing 50 > 100 push ups every day but no pulling exercise then you have an unbalanced program and will set yourself up for injury.

5. Appropriate footwear– I don’t wish to harp but enough can’t be said about the importance of not only maintaining the quality of your runners but wearing the right shoes for the right activity. Most weight training should be done in flat soled shoes and I even prefer kettlebell programs to be done bare footed. Cross trainers are a great option for outdoor training and of course running shoes for … running Duh!

6.Correct breathing– I only just spoke of this in the last post but when you activate your core properly and breathe in the proper sequence you will ensure that there are less injuries due to poor technique. Practice not only the intense breathing but also the relaxed breathing while stretching.

So go out there and enjoy your fitness journey but practice safely and if you need help drop me a line.




Entry filed under: Rehab and Prehab.

Another benefit of green tea and the hidden power of breathing 7 reasons your workout results have plateaued!

3 Comments Add your own

  • 1. Dimitris (formerly Jim Kay)  |  March 19, 2009 at 2:37 am

    I have a hard time finding a good running shoe because the arches never fit quite right. do you have any recommendations for shoe brands?

  • 2. Tim James  |  March 19, 2009 at 10:20 am

    I wear “Brooks” Jim but you need to go to a running store that fits you and watches you run in them before you purchase. Unfortunately I don’t know your area 🙂

  • 3. Dimitris (formerly Jim Kay)  |  March 24, 2009 at 2:02 am

    Ok, thanks. I’ll do that.

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