- Be aware of high impact exercise versus low impact. If you
have an injury or have not been exercising regularly, try to
stick with low impact exercises and classes. They are simply
kinder to the joints over the long run.
- If you have neck pain, avoid overhead arm movements, sit-ups
or any activities that increase your pain. Try to keep your
head and neck in good alignment with your ear over your shoulder
while exercising.
- If you have shoulder pain be careful of repeatedly reaching
overhead, reaching out to the side and upright rowing exercises.
Impingement and rotator cuff injuries are aggravated by these
activities. A particularly aggravating position is arms above
shoulder height with palms down. Having your palms up is much
less aggravating and it is best to keep your elbows below the
level of your shoulders at all times. If you have biceps tendonitis,
avoid swinging your arm too far behind your body.
- If you have back pain, exercise with extreme caution. Please
consult with a medical professional prior to attempting significant
amounts of abdominal and back exercises. Posture and alignment
are crucial when exercising with back pain. Always maintain
a neutral spinal alignment, a position of comfort between a
flat back posture and an arched back posture. Also, you must
keep your back perfectly still when performing leg motions out
to the side and behind you. Avoid toe touches, double leg lifts,
the abdominal and back machines as well as twisting exercises.
- If you have knee pain, be careful with step classes and squatting
exercises. Once again, alignment is critical. Keep your feet
directly under your hips and your knees in line with your shoelaces
at all times. Avoid starting out with deep squats or several
risers in a step class, gradually ease into the activity. Lunge
activities must be performed in a mirror to allow you to monitor
your alignment.
- If you have foot or ankle pain, low impact exercise such
as swimming is a good alternative. If your problem is chronic,
orthotics might be needed.
These tips should help you exercise more safely and avoid injury.
If you have any questions or would like a free pain assessment,
please contact us. |
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