Sometimes in trying to help ourselves, we can actually do more harm than good. It’s funny how life works out. But when it comes to exercise preparation, a sensible approach can drastically reduce your risk of pain and injury. If you or someone you know is starting a new workout routine, be sure to first consult with your family physician, particularly if you have any pre-existing health concerns.

The American College of Sports Medicine and the American College of Orthopedic Surgeons both offer suggestions if you are embarking on or enhancing your
fitness program:

Easy Does It.
When starting a new workout routine, contain your enthusiasm. Too many people go into a sport at full speed only to come crashing to a halt because they’ve strained, sprained or torn a muscle. Start slowly and gradually increase your activity level.

Recover.
Give yourself time to rest after working out. Your body needs the time to rebuild and repair muscles, particularly when you’re starting a new activity.

Cross Train.
Doing different sports, or cross training, allows you to work various muscle groups, thus reducing the risk of some overuse injuries. Effective cross-training also means doing sports with different levels of intensity and impact, which also gives your muscles—and entire body—more time to recover.

Know the Equipment.
Whatever sport you do, it’s wise to invest in quality equipment. The basis for many sports is a good pair of athletic shoes. If your sport requires safety equipment, use it as well. It could help keep you playing for many years to come.

Strength Training.
Lifting weights can help promote muscle strength, which helps you maintain your stamina. Done properly, strength training can help you progress in your fitness program.

Warm-up and Cool Down.
Elevate your heart rate with a short jog or quick walk and then stretch before starting more strenuous activity. You may also benefit from sports-specific warm-up or cool down stretches. Many physicians also recommend stretching to cool down and allowing your heart rate to return to normal.

If you happen to overdo it, help is available. The professionals at the Lancaster General Orthopedic Center routinely see people with sports injuries at the inpatient and outpatient surgery centers. Stacey Youcis, Assistant Vice President of Musculoskeletal and Surgical Services, says that each year more than 3,500 outpatients are treated in the new Orthopedic Center and the Lancaster General Health Campus Surgery Center. Both locations provide patient-focused orthopedic care and rehabilitation services. The surgical team uses specialized skills, advanced technologies and minimally invasive surgical techniques to speed healing and manage pain.

“We are fortunate to work with talented orthopedic surgeons, many of whom specialize in sports medicine. These surgeons work closely with our experienced surgical, nursing and rehabilitation teams to treat the complexities of sports-related injuries, from torn ligaments to damaged joints and fractures,” Stacey says. “We know how important it is for people who enjoy and desire to exercise to return to their routines as quickly and safely as possible. A sports injury is not just an injury of the muscle or bones—it can also be a psychological blow. This is especially true for those committed to physical activity and who consider themselves an athlete.”

To complement the healing work of the orthopedic surgical team, we offer physical therapy services at our health centers in Lancaster, Columbia, Elizabethtown, Lititz and Willow Street. Many of our physical therapists also have a special interest in sports medicine.

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