Month: February 2018

Static Vs. Dynamic Stretching- How to Prevent Injury

As the weather begins to improve, people begin participating in more outdoor recreational activities. However, this change in activity level can come with an increased risk of injury. This article will briefly describe ways to decrease risk of injury through various stretching techniques.

Prior to any activity, it is good to perform an active warm up involving light cardio activities (i.e. walking, jogging) paired with a dynamic stretching routine. This helps increase range of motion and blood flow to the muscles being used to help decrease the risk of injury. Dynamic stretching is described as a continuous movement that maximizes someone’s active range of motion. Examples of this include hip in/out, forward kicks, butt kicks, and lunge with a twist.  Please see pictures below.

 

 

 

 

After activity, it is important to stretch as the muscles are recovering from activity in order to decrease soreness and increase muscular extensibility. Static stretching is typically performed after a workout and is defined as a stretch that is held for a period of ~30 seconds. It is recommended that each stretch be performed 3-4 times to maximize benefits of stretching and decrease future risk of injury. Good examples of static stretching that is useful post-workout include a hamstring stretch, quad stretch, calf stretch, or trunk twist.  Please see pictures below

 

 

 

 

Written by: Holly Hibbard, D.P.T. from Harbor Physical Therapy

 

Fall Prevention

Falls in the elderly population can lead to serious injury and should be avoided at all cost. Multiple factors place a person at an increased risk for falls. These factors include advanced age, poor vision, muscle weakness, poor balance, fear of falling, and home and environmental hazards. There are many steps that you can take to prevent falls. Here are just a few:

  1. Keep rooms in your home free of clutter to prevent tripping.
  2. Walk in shoes that have a good grip. Avoid wearing socks to decrease your risk of slipping.
  3. Keep your home well-lit to avoid tripping on objects that are hard to see.
  4. Make sure that all rugs in the home, as well as the bathtub and shower floor are nonslip.
  5. Stay active to improve strength, balance, and flexibility.

If you have a history of falls, are fearful of falling, or feel that you have problems with walking, balance, or decreased strength, a visit to a physical therapist can help to address these issues and prevent any falls in your future.

Written By: Dr. David Reymann