Whether it鈥檚 a sport, an instrument, lifting weights or going on a hike, being in tune with your body can help you perform better. Annie Sirotniak, a physical therapist at , gives tips on how to make sure you鈥檙e performing at your best and what to do if an injury gets in the way.听
Getting in tune with your body
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 optimal performance.
- Incorporate dynamic warmup exercises before playing intensive sports like soccer.
- Always warm up and stretch the muscles 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.听
- 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 works well for a swollen ankle or knee.
If the pain isn't getting better, the swelling continues or you鈥檙e struggling with returning to the activity, it's time to consult with a medical provider or physical therapist to figure out what's really going on.听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 , which is free for 麻豆免费版下载Boulder 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 that works at who can help students learn safe ways to exercise and prevent injuries.
About the expert
Sirotniak has been working at Wardenburg Physical Therapy and Integrative Care for 23 years.听She got her master鈥檚 and doctoral degree in physical therapy from 麻豆免费版下载Denver and became an orthopedic clinical specialist in 2010.听Prior to her career in physical therapy, she was a professional bike racer and former 麻豆免费版下载Women鈥檚 Cycling Team coach.
Sirotniak enjoys working with students of all ages and all backgrounds鈥攆rom 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, Colorado.
The Healthy Buffs series is brought to you by Wardenburg Health Services. Visit us online at .
