Whether it鈥檚 a sport, an instrument, lifting weights or going on a hike, being in tune with our bodies can help us perform better. Annie Sirotniak, a physical therapist at Wardenburg Health Services, offers tips on how to make sure we鈥檙e performing at our best and prevent injuries along the way.
Getting in tune with our bodies
A good skill to practice is being mindful of what our bodies are telling us. By tuning in to how we feel, we can be more aware of when we might be pushing too hard or when we need a break. Is something feeling off when you鈥檙e on the track? Take a few minutes to stretch and see if that helps. Do you feel a twinge while lifting weights? Try having a friend look at your form and help you adjust if needed.
Practicing mindfulness isn鈥檛 reserved for when we鈥檙e being active, either. Even something as simple as being mindful of sitting up straight, doing breathing exercises or stretching our necks can be helpful to prevent neck and back pain.
Before, during and after
There are steps we can take before, during and after an activity to make sure we鈥檙e primed for peak performance.
- Incorporate dynamic warmup exercises before playing intensive sports like soccer.
- Always warm up and stretch the muscles that you鈥檒l be using. This allows the muscles to function better during the activity.
- Gradually increase how much work your muscles are doing. Pushing too hard too fast can result in injury and set you back in your progress.
- Cool down with slow, steady stretching while the muscles are still warm.
Dealing with setbacks
In general, if you have a strain or pain, resting and taking pressure off of the area is a good first step. The PRICE/RICE (Protection, Rest, Ice, Compression, Elevation) technique can be helpful for a swollen ankle or knee.
If the pain isn鈥檛 getting better, the swelling continues, or if you鈥檙e struggling with returning to the activity, it鈥檚 time to consult with a medical provider or physical therapist to figure out what鈥檚 really going on.聽Taking time off and resting is a good start, but getting to the 鈥渨hy鈥� is important to prevent an injury in the future.
Resources
Wardenburg Health Services offers a聽Musculoskeletal Injury 鈥淢SK鈥� Clinic, which is free for CU students. There, a physical therapist provides screenings for minor injuries involving muscles and joints and gives recommendations for injury prevention and self-care. MSK is available at Wardenburg Health Center and at the Rec Center on a walk-in basis during designated hours.
There is also an athletic trainer at聽The Rec聽who can provide injury evaluations, emergency care聽and provide聽proper rehabilitative聽advice聽for existing聽injuries and injury prevention.
About the Expert:
Annie has been working at Wardenburg Physical Therapy and Integrative Care for 23 years.聽She got her master鈥檚 and doctoral degree in physical therapy from CU Denver, and became an orthopedic clinical specialist in 2010.聽Prior to her career in physical therapy, she was a professional bike racer, and former CU Women鈥檚 Cycling team coach. Annie enjoys working with CU students of all ages and with all backgrounds 鈥� from musician to graduate student/lab worker to club sport athlete. She is an avid musician and multi-instrumentalist in bluegrass and traditional Irish music genres, and is involved in music promotion and production in Lyons CO.