Caring for our bodies requires attention and intention, especially as we age. Read on for five easy ways to prevent injury, no matter your age, shared by the healthcare professionals at Olmsted Medical Center (OMC).
1. Stay hydrated.
Make sure you drink prior, during, and after exercising to prevent dehydration. For every 20 minutes of play, replenish by drinking 6-12 ounces of water for adults, 11-16 ounces for teens, and 3-8 ounces for kids.
2. Incorporate recovery.
Just as important as staying active is making sure you get enough rest and sleep. Supplement training and activity with rest days to down-regulate your nervous system. Try yoga, meditation, and stretching.
Also ensure you’re getting enough sleep, as our bodies recover and heal when we sleep. Good sleep hygiene involves establishing bedtime routines and limiting screen time before bed. Recommended sleep guidelines are 8-10 hours per night for 13-18-year-olds and 7 or more hours per night for adults.
3. Choose the right shoes.
Make sure your shoes have good tread to prevent slipping. Know the surface you are playing on to decide shoe selection, i.e. cleats, spikes, or tennis shoes.
4. Incorporate strength and mobility exercises.
Working with a certified strength and conditioning coach will help you develop a balanced plan that incorporates equal muscle training and mobility exercises to prevent injuries. Strength is important, but so is joint range of motion. OMC offers adult and youth programs, both group and individual, focused on strength training and speed/agility at their NW Rochester location – Olmsted Medical Center Sports Medicine and Athletic Performance.
5. Seek medical advice.
There are several ways to receive care at OMC. For acute injuries such as sprains, strains, and fractures, visit OMC’s Orthopedic Walk-in Clinic at 1650 4th Street SE, open Monday through Friday from 8:00 AM to 4:30 PM. For chronic issues, schedule an appointment with Dr. Thompson in Sports Medicine or with one of our orthopedic surgeons. Please call us at 507.529.6600.
At Olmsted Medical Center Orthopedics, we say, “Motion is lotion for our joints.” It is important to stay moving at all ages. Dr. Herr says, “The best way to treat an injury is to prevent an injury, but if something happens, we are here to help you.”
