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Physical Therapist-Approved Tips for Preventing Injuries

PerformaX Elite PT Newsletter — Injury Prevention
Woman performing a push-up during a workout

When was the last time you suffered an injury? Did you feel like your whole life had to come to a standstill while you worked through your recovery? While physical therapy at PerformaX Elite Physical Therapy is a great way to rehabilitate after an injury, we know that preventing an injury is even better — and our therapists are here to show you how!

But first, let’s all get on the same page about what an injury is. For many, “injury” conjures up major traumas: a sprained ankle or a broken bone. But minor injuries can be impactful, too.

For example, repetitive stress injuries are often the culprits behind those mysterious aches and pains you might experience from time to time. While you might be tempted to pass them off as just a nuisance, they’re not something you have to live with. But more than that, because they weaken your muscles and can throw off your biomechanics, they can set you up for a more serious injury.

Ready to Get Started?

Don’t wait for an injury to slow you down. Give us a call to set up an appointment and let our team help you stay ahead of pain and injury.

Seven Ways to Prevent Injuries Now

Your best bet is to work to prevent injuries as much as possible. Below, our physical therapists share some of their favorite tips for avoiding an injury — including some of the ways we can help!

Seven Ways to Prevent Injuries Now

1. Sleep

Getting a full night’s sleep is one of the best things you can do to keep yourself free from injury, so practice good sleep hygiene (such as avoiding screens before bed) and aim for 7–9 hours a night.

2. Hydrate

Like sleep, staying hydrated is crucial to a healthy, injury-free lifestyle. While needs vary from person to person, 4–6 glasses a day is a good ballpark.

3. Eat Well

Make sure you’re eating properly for your needs, especially if you live an active lifestyle. Opt for nutrient-rich foods like fruits and vegetables, whole grains, and lean meats.

4. Warm Up

Don’t skip a good 10-minute warmup before engaging in physical activity — and we don’t just mean workouts, either. Perform a mobility routine before engaging in physically demanding jobs and recreation, whether you’re clocking in at a construction site or spending the afternoon weeding your garden.

5. Get Strong

Incorporate strength training into your workout routines to help keep your body aligned and protect your bones and joints when you get moving.

6. Use the Right Equipment

Using improper equipment can lead to ergonomic strains and outright injuries. If you’re riding a bike, wear a helmet. If you’re doing yard work, choose tools that fit your hands and body.

7. Know Your Limits

While it’s great to be enthusiastic about a new hobby or workout program, it’s also important not to do too much too soon.

Physical therapy isn’t just about recovering from injuries. In fact, injury prevention is a key component of our rehabilitation program. But did you know you can work with us to prevent an injury before it happens?

The PerformaX Elite Physical Therapy physical therapists can offer their expertise to help you maximize those seven injury prevention tips above. Here’s a sample of all that we can do:

Comprehensive Prevention Screens

We can run you through several movement screens to help identify areas of weakness, impairment, or imbalance that might lead to injuries down the line. We’ll evaluate your body’s biomechanics as you walk, run, or perform other day-to-day movements — and then provide you with exercises to correct these issues.

Reduce Your Fall Risk

Falls are a significant source of injury, especially among older adults or people with certain neuromuscular conditions. We can develop a personalized fall prevention plan that will help improve your balance and walking patterns so you can move with confidence.

Find the Right Workouts for You

Want to move more but aren’t sure how to get started? We’ll help you develop a fitness plan that addresses your abilities and interests, including guidance on starting slow and gradually building in intensity. We’ll also show you how to use the proper form to avoid injuries.

Don’t Wait Until You’re Injured to Give Us a Call!

If you think you might be at a high risk of suffering an injury, request an appointment with PerformaX Elite Physical Therapy. Whether you’re planning an adventure vacation, starting a new physically demanding job, or simply struggling with day-to-day mobility, our therapists are here to help. Call today to get started!

Man stretching in the gym before a workout

One important way to prevent injuries is by warming up before engaging in any physical activity. But what exactly does that mean? What exactly should you do as your warm-up?

The idea behind warming up is pretty simple: it prepares your body for more intense physical activity. You move just enough to increase your heart rate and blood flow, which provides additional oxygen to your muscles so they’re primed to start working. You also guide your joints and muscles through their range of motion so they can accommodate more intense movements.

A good warm-up should consist of light aerobic exercises combined with dynamic stretches that mirror whatever activity you’re about to perform. One easy trick is to perform less intense versions of later movements:

  • If you’re lifting weights, perform the same lifts but with much lower weights (or no weight at all)
  • If you’re going for a run, try a light jog or a fast-paced walk
  • If you’re playing pickleball, do some side steps around the court combined with some arm swings

Dynamic Stretches That Work as Warm-Ups

However, more general dynamic stretches work well, too. Here are some movements that can work well as warm-ups:

  • Walking lunges and rotating right and left while lunging
  • Walking butt kicks and straight leg kicks (Frankensteins)
  • Deep squats with overhead reaching
  • Simple yoga flows (such as sun salutations)

Call PerformaX Elite Physical Therapy for More Warm-Up Tips

Our physical therapists can show you tailored warm-up routines for all the physical activities in your life, from workouts to gardening to job-specific tasks. Call us to schedule an appointment today!

Person recovering from a foot injury with a cast and crutches
🦃 A Season of Gratitude

As we gather with family and friends this season, the team at PerformaX Elite Physical Therapy wants to take a moment to say thank you — to our incredible therapists and staff, and to the patients who trust us with their care every day. We’re grateful for the opportunity to help you move, feel, and live better, and we wish you and your loved ones a warm and happy Thanksgiving.

Request an Appointment
Dr. Jose Alaniz, PT, DPT

Staff Spotlight

Dr. Jose Alaniz

PT, DPT

Jose earned his Bachelor’s degree in Kinesiology from California State University, Northridge, and his Doctorate in Physical Therapy from the University of Southern California. His passion for anatomy, biomechanics, and exercise science led him to pursue a career in physical therapy.

His treatment philosophy focuses on conducting a comprehensive analysis to identify the root cause of injury or pain, delivering effective treatments, and empowering patients with the tools and strategies to prevent future occurrences.

In his free time, Jose enjoys hiking and exploring national parks, running, bowling, playing soccer, and watching sports.

Out & About in Burbank

[ November event details coming soon — client to provide ]

Maple-roasted butternut squash and kale salad with goat cheese
Healthy Side of the Month

Maple-Roasted Butternut Squash & Kale Salad

Looking for a nutritious dish to bring to your table this Thanksgiving? This Maple-Roasted Butternut Squash & Kale Salad combines warm roasted squash, hearty greens, and a touch of maple for a seasonal side that’s as nourishing as it is delicious.

Why We Love This Side

Butternut squash and kale are packed with fiber, vitamins A and K, and antioxidants that support recovery and joint health, while a touch of maple and goat cheese keep it feeling like a treat. It’s a make-ahead friendly dish that fits right in alongside your holiday spread — or any weeknight dinner.