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Easing Back into Activities to Avoid a Hip or Knee Injury

Easing Back into Activities to Avoid a Hip or Knee Injury

Dr Dan Albright orthopedic doctor in RaleighEveryone may experience a pause in their workout routine due to work schedules, illness, injury, or other personal reasons, which is normal. However, restarting an exercise routine after the pause can be risky if you don't ease back into it because overexertion leads to physical injuries. The main points are to start gradually and set realistic goals. This article provides some valuable tips on how to get back into your healthy routine workouts. 

Tips from an Orthopedic Doctor in Raleigh: Returning to Workouts

Start with Small Goals

The American Heart Association recommends 150 minutes of moderate to intense weekly aerobic activity for adults. Set small goals and evaluate your fitness level for accountability before increasing time and intensity. When restarting your activities, aim for only 30-60 minutes of constant exercise 2-3 days a week. After a month, increase it to 3-5 days per week. 

Exercise in Groups or with a Friend

Working out with a friend or in groups keeps you motivated to continue your plan. You are less likely to skip workouts when doing them with a workout partner. Also, a pleasant chat when exercising is a bonus. 

Remain Active Every Day

Try putting activity into your daily schedule and do it consistently, even if it's a simple walk with your pet. Regular low to moderate activities can enhance circulation, reduce blood pressure, boost good cholesterol, and expand endurance. The point is to complete the action every day. 

Use Quality Shoes

It's critical to wear a pair of quality shoes to prevent injuries caused by physical activities. Quality shoes are comfortable, align your feet with the ground, and provide the cushioning and arch support you need. In addition, it's necessary to assess ankle support, stability, balance, and shock absorption based on your activities before you start. Finally, different shoes may be required for various activities.

Remember All the Rewards

Boost your motivation by remembering regular exercise comes with a multitude of health benefits, including:

  • Stronger bones and muscles
  • Reduced risk of diseases
  • Stronger cardiovascular system
  • More normal weight
  • Enhanced brain health
  • Better sleep quality

Warm-Up and Cool-Down Properly

To diminish the threat of injury, stretch for 8-10 minutes before and after working out. Warm-up exercises such as brisk walking increase muscle temperature and make them move more comfortably. In addition, cooling down with stretching or foam rolling is also vital to reduce body temperature, lower heart rate, and eliminate toxins that might cause muscle stiffness or aches.

Orthopedic Doctor

Even if you take all safety measures into account, injuries may still occur when you get back into an exercise routine. In such cases, you have to know where to go in advance. If you need an orthopedic doctor in Raleigh NC, don't hesitate to contact Dr. Dan Albright today to treat your orthopedic issues. After a thorough evaluation, a treatment plan will be developed to have you up and running in no time. Contact us today at 919-863-6808 and schedule an appointment.

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  • AAOS
  • NCOA
  • PractEssentials