Avoid injury while increasing activity

March 8, 2023

By Strive Marketing

Whether you walk for exercise, play weekend sports, or are an avid athlete, injuries can happen from time to time. This usually occurs from overusing muscles, tendons and ligaments. When muscles, tendons and ligaments are over-stretched, little tears happen in the tissues. Your body normally heals quickly from this causing you to feel some soreness the next day. The severity of the tears determines the extent of time needed to recover.

Sprains vs. Strains

Sprains are over-stretching injuries to the ligaments around a joint. Strains are over-stretching injuries to the muscles and tendons. Both can range anywhere from mild to severe. Even mild sprains can take the body about 6 weeks to heal the soft tissue. Adequate rest and rehabilitation are needed to fully recover from this type of injury.

Severe sprains and strains sometimes require braces and even surgical repair. That means the recovery from this can be 8 weeks or more. Even old sprains and strains can stay around to haunt you if they have not been properly rehabilitated. With the help of physical therapy, recovery will move faster to get you back to your favorite activities like nothing ever happened.


Tendonitis is an inflammation of the tendons from overuse, typically because that specific area of the body is taking the strain due to poor movement of other areas. For example, tendonitis in the shoulder or elbow is likely from poor posture of the neck and upper back. This causes an altered movement in the shoulder and arm increasing strain on the tendons. Physical therapy helps by relieving the inflammation and pain while restoring normal motion and posture.



Stretching is one of the most important ways to prevent injuries! Realize that your muscles and other tissues require water to be elastic. Stretching helps to bring water into the tissues making them more elastic and allowing them to stretch more. This prevents over-stretching and tearing.

Hydrate and nutrition

Your body is over 70% water and therefore, requires water to function at its best. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Drink up and if you find that you are very salty when you sweat, make sure to intake more electrolytes with a sports drink like Gatorade.

Stay within your abilities

We have all heard of the term “weekend warrior”, a person that has not prepared their body at all, who goes out and does extensive sports or activities on the weekend. Typically, this person is more prone to injury, just because they are not prepared. If you have a hard time running, then you wouldn’t go out and do a marathon. Make sure that you train and practice for the activity you want to try.

Wear proper equipment

When doing activities, make sure you have the right equipment to prevent injuries. Good running shoes, proper hiking boots, helmets and much more can make all the difference when it comes to preventing injury.

Whether you have been injured or just want to improve your overall health and fitness, give physical therapy a try to help you reach your goals, and we even offer free consultations!  We are here to help you have an active, pain-free life.

Written By:

Strive Marketing

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