As 2020 gets off to a start it feels like everyone is starting their New Year’s resolutions and fitness goals in preparation for a happier, healthier year. With increased activity comes weight loss but this can be coupled with injuries. Self-care is very important in our overall health and is something we focus on in our practice.
At Melander Sports Medicine we not only pride ourselves on the treatment of injuries but we also consult our patients on injury prevention and how-to better care for their bodies to stay in the best physical and mental shape possible.
We’ve listed some helpful self-care tips and why they should be implemented into your routine.
Let’s make 2020 the best year yet!
Self-care Tips & Tricks
1) Stretch EVERY DAY Regardless of Exercise or Not
Hold each stretch for 30 seconds to one minute. Do not do the same stretches each day. Alternate based on what body parts were used the most that day or what is feeling tight or sore. Stretching after a warm shower can help make the stretch more effective since muscles are warm.
2) Make Sleep a Priority
Try to get 7-9 hours of sleep and stick to a routine where you are generally going to sleep and waking up around the same time. Improper sleeping habits or lack of sleep can affect your metabolism, immunity, and your mental health. Check out this sleep diary on the National Sleep Foundation website.
3) Don’t Be Afraid to Take Time Off
This can pertain to exercise or your job. During exercise you should never push through the pain. Pain is your body’s way of telling you something is wrong. Sometimes a little rest and relaxation is all you need. When feeling overwhelmed, take a mental health day from work to regroup and allow yourself a break. Our bodies can become injured or painful when we are stressed.
4) Water is Your Best Friend
We should drink a half to a whole gallon of water each day. Water regulates your temperature, lubricates your joints, and protects sensitive tissues, among other benefits. A couple of ways to increase your water intake are:
- Drink a glass before each meal
- Drink a glass when you feel hungry. Hunger can sometimes get confused with thirst.
- Drink a glass when you wake up.
5) Lift Weights
Emphasize increasing muscle strength. Many people believe the key to weight loss is cardiovascular exercise, but strength training can be beneficial to weight loss and injury prevention. Strength training can also prevent the onset of arthritis and lessen the symptoms. Strength training as few as 2 days a week can provide health benefits.
We hope these tips have provided you with some new information and help you on your journey to self-care.
If you find yourself in pain please call our office for an appointment on our sports medicine hotline at 636-627-7678. Our Sports Hotline can also be a resource for questions or concerns as well.