Stay In Shape By NOT Hurting Yourself! Advice From A Therapist
FitJerk
prevention. Why get in great shape and then screw it up with an
injury? You enjoy running, weight lifting and training at whatever
gets your mojo going, so I’m going to show you how to stay with it by
keeping yourself injury free.
Athletes and fitness enthusiasts most often injure their musculo-
skeletal system in the form of sprains, strains, and tears. Keeping
your joints, spine, and muscular system strong takes a little common
sense and adhering to some simple rules.
I could site many, boring scientific or medical articles and web pages
in support of my approach to staying injury free, but since I’ve done
all that for you over the course of almost 30 years of training,
competing, and treating patients, you will just have to trust me. I’ll
keep an eye on comments and answer questions as they come up, but I
don’t plan on filling this article with tripe regarding this important
topic…FJ doesn’t like BS, and neither do I.
[*] Water
Joints, cartilage, nerves, muscles, lymph and circulatory system, and
all other systems in our bodies function infinitely better with proper
hydration. Two of the most common sports or exercise injuries include
joint sprains and muscle strains. Both can be reduced by keeping your
hydration up to snuff. Our ligaments and cartilage don’t get a lot of
blood flow, so any that it does get needs to be properly hydrated to
keep those structures supple. If not, they become more prone to
injury.
Water should be your primary liquid intake throughout the day. And by
water, I don’t mean crap in a plastic bottle laced with sugar and high
fructose syrup. I don’t mean tea, coffee, beer, or other drinks made
with water as their primary ingredient. Your body needs and craves
straight, clean water. [FJ: I DO like my drinks straight... water is
no exception!]
Water systems vary around the world, so I recommend using some type of
filtration device that is attached to your faucet, fridge or even
those Britta type filter pitchers. I honestly see a change in my
immune system when drinking filtered water versus non-filtered, so I
think it is worth the trouble.
Contrary to some thought, it is extremely difficult to over-hydrate a
healthy body…you will pee any excess your body doesn’t need.
How much water do you need? That cannot be answered accurately or
honestly because it is different for every single individual based on
body weight, activity level, geographical location, gender, and time
of year. If I’m not draining my bladder at least once every 2 hours,
then I know that I haven’t slammed down enough water. An hour or two
prior to a hard workout (particularly aerobic activity), increase your
intake of the clear liquid. Despite our best efforts, we normally
don’t drink enough during a workout.
[*] Stretching
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