Physiotherapy tips to help you start exercising – and stay injury free!

January is of course resolution time. And the number one resolution with many of us is getting back into shape after the holiday season. Sure, you are feeling very motivated right now and have set time in your schedule for those extra gym visits. The problem is that there is a major tendency to overdo it, in order to reach our fitness and weight loss goals more quickly. And that can mean a big risk for injury—and unwanted visits to your physiotherapy clinic!

Remember, your body has to warm up to your new fitness routine, or you could experience a fall, sprain, sudden pain or accident that will send you back to the couch fast!

Here are just a few reminders from our physiotherapy experts on how to keep sweating towards a healthier you – less the injury and risk factors:

•  Consult a health professional or physiotherapist.
  If you’re starting out on a new fitness routine, it`s a smart idea to consult a physiotherapist or health professional to provide expert advice before you begin. This is a must-- especially for those with medical conditions or previous injuries.
•  Warm up and stretch.
  This vital start and finish of every exercise routine is often overlooked. Stretching and warming up actually prepares your muscles for the demands of your workout and protects you against injury. One excellent approach to this is to do a less strenuous version of the exercise you’re about to do, for example, a power walk before a full-on run. Warming up helps prevents the strain and pain by gradually increasing your heart rate, and puts off the build-up of lactic acid that causes soreness and tiredness in your muscles. A good 5- to 10-minute warm up is necessary before you exercise. And a cool down that allows your tired, tight muscles to stretch out again after exertion is equally important.
• Drink plenty of fluids.
  Dehydration is one of the common problems suffered by individuals who exercise. Make sure you hydrate by drinking plenty of fluids so that what you lose from sweating is restored back to your body. Fluids help with muscle endurance, as dehydrated muscles easily get sore and tired.
•  Wear the right kind of clothing and footwear.
  Wearing the wrong shoes is a frequent cause of exercise injuries. Make sure that you’re wearing the right shoe size, and quality footwear that provides the correct support. Appropriate clothing is also a must. Wear comfortable clothes that are quick to dry and allow you to move freely during your regimen.
• Know your limitations.
  Most of us overdo our new fitness regimen just to shed off those extra calories we have gained. Try resting for a day in between to allow your muscles and body to recover. Muscle soreness and discomfort may lead to burnout and you may have to give up on your regimen all too quickly.

Learn more about avoiding sports injuries through physiotherapy treatment in Toronto.

Visit one of our Greater Toronto Area Physical Rehabilitation Clinics at www.medrehabgroup.com