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					 Word to the Wise
                             SAFE TRAINING


No matter what your favorite activity…
…there’s always a risk of hurting yourself while you’re doing it. Help protect yourself with these simple
measures.
      1. Do joint loosening motions before your activity. These are big motions designed to take your
          joints through their full ranges of motion. Big arm circles, wrist circles, high-stepping, knee/ankle
          circles…etc. This is not the same as stretching. There is no force applied at the end of the range of
          motion.
      2. Begin your activity slowly…this is your warm up. Warming up brings the blood from the core of
          your body, where it tends to be when you’re at rest, out to the peripheral muscles, where it is needed
          for more vigorous activity. By doing this, you increase the oxygen delivery and temperature of the
          muscles and reduce the risk for injury as warmed up muscles are more flexible muscles.
      3. Be aware of your surroundings. Look out for terrain changes, traffic, and other people.
      4. Stretch AFTER exercise. Yes, many of us were told to stretch before exercise. This has been
          proven by research to be less helpful and sometimes detrimental to flexibility and injury prevention.
      5. Check in with your body. Learn the difference between the healthy discomfort of pushing yourself
          into new areas of challenge and the feeling of pain or injury. Discomfort in the belly of a muscle is a
          normal experience. Discomfort in the joints should be avoided.
      6. Manage injuries early. Generally speaking, new injuries should be addressed by stopping your
          activity, resting the injured body part, and applying ice (elevating it above the level of your heart and
          wrapping it in a compressive bandage is also frequently helpful). The acronym RICE (Rest, Ice,
          Compression, Elevation) is used to describe this conservative self-care approach. However if there
          is obvious swelling, bruising, an unusual sound, severe pain, inability to use the body part, or if
          conservative management does not begin to resolve the discomfort, or if it seems to be getting worse
          or not to be getting better over time, seek medical attention.




kp.org
  Being Active and Avoiding Injury
                                       WALKING AND RUNNING INJURIES, STRENGTH
                                       TRAINING INJURIES

         Avoiding Running and Walking Injuries:                   Avoiding Strength Training Injuries:

• General injuries, walking and running injuries, strength training injuries
                 The 10% rule              In strength training most injuries are the result of
         Add no more than 10% to your total weekly mileage        poor form (posture and movement). If you have
         in any given week. Add it into your long walk or run     never done so, you should get professional training
         rather than spreading it out.                            before beginning a new strength training routine.
                              Shoe Condition                      The following checklist is useful to keep in mind:
         Replace running and walking shoes every 300-500              1. Chest up and out
         miles. Choose your new shoes early and phase                 2. Shoulders down and back
         them in slowly. Don’t use your running or walking            3. Head, neck and low back in “neutral”
         shoes for other activities.                                  4. Abdominal muscles contracted
                                Shoe Type                             5. Knees slightly flexed
         Having gait analysis done (an evaluation of how              6. Toes pointed forward or slightly out
         your foot hits the ground and what kind of support           7. When bending knees, don’t let knees go out
         you need from your shoe), will help you make good                in front of toes (move buttocks backward).
         choices. Some stores and many physical therapists            8. When bending knees, make sure knees
         can do this for you.                                             move in line with hips and feet (neither
                              Cross-Training                              caving in nor bowing out).
         Doing different types of activities helps prevent            9. Move slowly and pause at the end of motion.
         overuse injuries.                                            10. Do not let machine or weight push you past
                             Surface and Route                            a range of motion that is comfortable and
         Similarly, running and walking on different surfaces             controllable.
         and over different routes will help reduce the risk of       11. If a joint clicks or pops, change your angle of
         overuse injury.                                                  movement, the amount of weight used or get
                              Adequate Rest                               professional training. Painless clicks can
         Alternate harder, longer efforts with easier, shorter            become painful ones if ignored.
         ones. Build in at least one total rest day per week.         12. Add resistance slowly. As an exercise
                     Proper Nutrition and Hydration                       becomes easier, it is safer to add a few
         High performance cars need high performance fuel                 more repetitions before adding more
         and enough of it. See the separate handout on                    resistance and reducing repetitions again.
         nutrition for some ideas on where to start.
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