TIANNA GARCIAS GUIDE TO Injury Preventio n When

TIANNA GARCIA’S GUIDE TO: Injury Preventio n When Exercising

THE IMPORTANCE OF INJURY PREVENTION WHEN EXERCISING: • INJURY PREVENTION EXERCISES HELP TO LIMIT INJURIES WHEN PERFORMING THE EXERCISE. • IT WILL ALSO HELP TO LESSEN THE AFTER EFFECTS OF THE EXERCISE, SORENESS. • IT MIGHT HELP TO LOOSEN MUSCLE STIFFNESS, DEPENDING ON THE EXERCISE AND HOW THE INJURY PREVENTION EXERCISE IS PERFORMED. • INCREASES FLEXIBILITY AND RANGE OF MOTION. • PUMPS MORE BLOOD TO YOUR MUSCLES.

WHEN RUNNING: Warm up Stretch Run Cool down Stretch again • THE WARM UP IS SUPPOSED TO HELP GET BLOOD FLOWING, WHICH HELPS HEAT UP THE MUSCLES AND RELAX THEM A LITTLE MORE. • THE COOL DOWN AND STRETCHING AFTERWARDS IS SUPPOSED TO HELP MINIMIZE PAIN, SORENESS, & STIFFNESS AFTER RUNNING.

INJURY PREVENTION WHEN RUNNING CONTINUED… When warm-up and stretching are done, it’s finally time to run. Image 3 Source: http: //c-detox. com/briskwalks-running/ Image 2 Source: http: //ptwinstitute. blogspot. com/2016/04/r unners-improper-warm-up-stretching. html Image 1 Source: https: //www. fitnessmagazine. com/workout/cardio/walking/ walking-for-weight-loss-plan/ Speed walking or a light jog is a good way to warm-up. After the warm-up, leg muscles are heated up making it loose and easy for stretching. Image 5 Source: https: //www. childrenscolorado. org/conditi ons-and-advice/sports-articles/sportssafety/stretching-for-athletes/ After a good workout it’s recommended that the individual stretches to minimalize soreness. During the last couple of minutes, a light jog as a cool-down is recommended. Image 4 Source: https: //www. dailymail. co. uk/health/article 4994196/Yoga-jogging-half-risk-heartdisease. html

Image 1 Image 2 TO HELP PREVENT INJURY IN YOUR ANKLE: • INJURIES IN THE ANKLES ARE AS COMMON AS KNEE INJURIES SO IT’S IMPORTANT THAT THE EXERCISE IS PERFORMED CORRECTLY. • STRETCHING YOUR ANKLES ALSO HELPS TO STRETCH AND STRENGTHEN OTHER MUSCLES IN YOUR LEG. • SOME STRETCHES MAY INCLUDE: Wall Stretch (top left), Banded Stretch (top right), Seated stretch with toes under (bottom left), Seated stretch with pointed toes (Bottom right) Image Source 1: https: //www. prehabexercises. com/ankleactivation/ Image Sources 2, 3, & 4: https: //breakingmuscle. com/fitness/fixyour-weak-foundation-your-ankles o HEEL/CALF STRETCH o SEATED ANKLE STRETCH o CALF STRETCH WITH BAND Image 3 Image 4

Knee injuries are the most common injuries when exercising. PREVENTIN G INJURY IN YOUR KNEES: It is important to strengthen the knees safely so that your knee stabilizes and doesn’t get injured. Some stretches and exercises include: Cross-Legged Stretch Wall Stretch Side Lunges

Side Lunges Image Source: https: //www. besthealthmag. ca/bestyou/stretching/dynamic-side-lunge/ Heel Slides (Knee Flexion) Image source: https: //myhealth. alberta. ca/Health/aftercareinf ormation/pages/conditions. aspx? hwid=bo 171 0 These exercises help to strengthen and stabilize the knee. They also stretch muscles surroundin g the knee. Knee to Wall Stretch Image Source: https: //www. pinterest. co m/pin/349451252321052 960/ Cross-Legged Stretch Image Source: https: //www. popsugar. com/fitness/photogallery/34156649/image/34157614/Cross-Legged-Stretch

Image Source: https: //www. merrittislandchiropractor. com/bac k-and-neck-pain/ THE NECK & BACK: • YOUR NECK AND BACK ARE ALSO COMMON AREAS FOR INJURIES, SO CAUTION NEEDS TO BE TAKEN WHEN STRETCHING OR EXERCISING. • DOING CERTAIN EXERCISES CAN CAUSE STRESS ON AN INDIVIDUAL'S NECK OR BACK DUE TO EITHER INCORRECT POSTURE OR THE TYPE OF EXERCISE. • BACK PAIN CAN MOSTLY BE AVOIDED OR RELIEVED BY STRETCHING. • STRETCHING DAILY CAN HELP LOOSEN THE MUSCLES, AND EVEN STRENGTHEN THE SPINE.

FOR NECK AND BACK STRENGTHENING: Press Up Image Source: https: //blueterra. in/sixstretch-exercises-for-sciatica-pain-relief/ Cat. Came l Stretc h Trunk Rotation Image Source: https: //rideonmagazine. com. au/super-six-staticstretches/ Neck Tilt Image Source: http: //clipartlibrary. com/clipart/2087019. htm Single Knee to Chest Image Source: https: //www. childrenscolorado. org/conditions-andadvice/sports-articles/sports-safety/stretching-forathletes/ Child’s Pose Image Source: https: //www. gaia. com/article/child-pose-balasana Image Source: https: //www. hwave. com/blog/4 -stretches-to-ease-lowerback-painrelieve-back-pain/

IF NOT PERFORMED CORRECTLY, THESE EXERCISES COULD POTENTIALLY HARM YOU: • Ballistic stretching (bouncing while stretching). • Double leg raisers stress the lower back. • Squats overall can harm you if not postured or performed correctly. However, deep squats strain the knees because it’s going past 90 degrees. • Neck Press can strain the spine and muscles in the area. • Instead of sit-ups, do curls. Sit-ups strain the lower back. • When doing chin-ups, do not lift your chin to clear the bar, it causes stress on the neck. • If the exercise is not performed the right way it may contribute to bad posture. Image Source: https: //slideplayer. com/slide/5705042/ Image Source: https: //www. vectorstock. com/royalty-freevector/wrong-and-right-squat-posturevector-15294459 Image Source: https: //www. whitecoattrainer. com/blog/worst-

When Exercising causes pain, it is time to stop. WHEN TO STOP EXERCISING: When there is discomfort, that is a sign that you should stop. Difficulty breathing and pains in the chest also indicate that exercising should cease.