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Sunderland Integrated Musculoskeletal Service

Information for Injury Prevention

Injury prevention

Injury Prevention

Physical activity, sport and exercise is encouraged by all health care professionals in Sunderland. Injuries sustained during exercise can have short term and long term consequences on a person’s ability to be active. Whether you are a professional athlete, a weekend warrior, or a regular gym goer, it may not always be possible to avoid injury when exercising on a regular basis. You are most likely focused on improving your performance and physical fitness and this can be troublesome when carrying an injury.

Research indicates that the most effective way to reduce injury risk is with regular strength training. Sunderland IMS are here to help and support you keep your risk of injury at a minimum. Please see below our injury prevention advice.

 

Follow these simple tips to reduce your risk of injury:

  • Warm up to increase your blood flow, loosen up your muscles and joints and prepare your body for exercise.
    Perform stretches holding each stretch for 10-15 seconds. You should NOT stretch to the point of pain.
  • Complete an exercise programme that includes cardiovascular, strength and flexibility exercises. If you are just starting to exercise, make sure you build up gradually. Do not be tempted to suddenly increase your exercise levels quickly as this can increase your risk of injury.
  • Complete a cool down after every exercise session.
  • Make sure you factor in rest days in your training schedule to allow recovery. Tired and fatigued muscles increase your risk of injury.
  • Correct and appropriate footwear is essential. You do not need to spend a lot of money on footwear. Most trainer brands sell footwear to suit all budgets. More expensive footwear may be lighter and more long lasting.
  • Eating a healthy balanced diet, staying well hydrated and reducing your alcohol intake is an important part of maintain good health. This will also help reduce your risk of injury.

Sunderland IMS have put together some simple strength and flexibility exercises for you to try with the aim of keeping your physcial fitness and performance at its best. These videos were created by Sunderland IMS staff on behalf of Sunderland and South Tyneside NHS Foundation Trust. If you would like access to more exercises please sign up to our self help tool Move with Me where you can utilise the diary function to track your progress.

Sunderland IMS know that carrying an injury can have an impact on mental health.  If you are having difficulties with your mental health due to physical pain there are services available who can help. You can search for mental health services that are in the Sunderland area by visiting wellbinginfo.org

 

For people with pre-existing health conditions, such as diabetes or high blood pressure, it is important to speak with a health care professional before engaging in any strenuous activity

Please note –

These are general exercises, seek advice if you are unsure.

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Exercises to help with Injury Prevention

Half Deadbugs

Lie on your back with your arms by your side and your hips and knees bent at a 90 degree angle, inhale to prepare and as you exhale extend one leg out in front of you drawing your heel towards the mat. Inhale as you bring your leg back to the starting position repeat on the other side try to avoid your ribcage flaring or your lower back arching off the mat.

Shoulder taps

You can do this exercise either on your knees or in a high plank position to make it harder. Have your elbow straight with your hands directly beneath your shoulders, lift one hand off the floor and tap the opposite shoulder. Return that hand to it's starting position and repeat on the other side engage your core and keep your spine in neutral throughout.

Abdominal Prep

Lie on your back with your knees bent up and your feet flat on the mat. Interlock your hands and place them behind the top of the neck to support your head, your elbows should be lifted slightly away from the floor. Inhale to prepare and as you exhale engage your abdominal muscles and lift your head neck and shoulders off the mat. Inhale to hold this position and then exhale as you lower yourself back down onto the mat try and maintain a neutral spine position throughout.

Heel Slides

Lie flat on your back, engage your abdominal muscles as you slide one heel towards your bottom by bending your knee. Maintain your tummy contraction as you straighten the knee extending the leg back to the starting position. You can relax your tummy contraction before repeating on the other leg.

Clams

What is needed: Bed/Flat surface

Lie on your side with your knees bent and your hips stacked one on top of the other. Keep your ankles together while slowly raising your top knee off your bottom knee. Hold this position for a couple of seconds and then slowly lower your knee back down to the starting position

Only open the knee as far as you can without letting the hips rock back.

Hip Bridge

What is needed: Bed/Flat surface

Lie down with your knees bent and feet flat on the bed. Keep your arms at your side with your palms facing down. Lift your hips off the bed until your knees hips and shoulders form a straight line hold your bridge position for a couple of seconds before slowly lowering back down to the bed.

Resisted Side Lying Abduction

What is needed: Bed/Flat surface and theraband or strap

Loop some resistance band around your ankles. Lie on your side with your legs out straight and your hips stacked one on top of the other. Slowly raise your top leg up and down against the resistance of the band.

Thoracic Middle Back - Childs Pose

Start on your hands and knees, spread your knees wide and sink your bottom back down onto your heels. Stretch your arms forwards and rest your forehead onto the bed.

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