Exercises and Stretches to Prevent a Costly Injury

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Why stretching is important

Sports and exercise injuries are commonplace, but they can also be largely avoided. Warming up before hitting the gym, court, or field can keep injuries at bay by increasing flexibility, increasing blood flow, and strengthening joints, therefore preventing a costly injury before it happens.

Stretching maintains a muscle’s range of motion so an individual can move their body without straining. Without stretching, muscles become tight. When this happens, the muscles can’t extend to their full range of motion, putting an individual at risk of injury. In addition to injury prevention, stretching can also de-stress and improve mood, reduce pain and stiffness, and enhance overall quality of life.

 Exercises and stretches that prevent injuries

The University of Rochester Medical Center recommends doing light exercise such as jogging, walking, or biking for a few minutes before stretching to warm up the muscles. After warming up, stretching can increase flexibility and blood flow, while a few simple body weight exercises can strengthen joints to prevent injury.

Here are a few stretches to try:

  • Lunges
  • Standing quad stretch
  • Shoulder stretch
  • Seat stretch
  • Child’s Pose

Try these exercises for your joints:

  • Lateral band walk (for the hips)
  • Bulgarian split squat
  • Single leg deadlifts
  • Push ups
  • Planks

Always complete a workout with another round of stretching to decrease soreness in addition to preventing injury.

What to do if you get injured

Accidents happen and not every injury is 100% preventable. That’s where Your Health Idaho comes in. As Idaho’s health insurance marketplace, Your Health Idaho has plenty of plans to fit your lifestyle and needs. That means if you do get injured, your trip to the doctor or emergency room will be covered with a plan from Your Health Idaho.

If an accident that requires a doctor’s visit does happen, be sure to follow care instructions and rest the injury so you don’t cause further damage.

If you need assistance finding the right health insurance plan, or want to learn more about what financial assistance is available, consider working with a YHI-certified expert. Local agents and brokers are ready to help at no cost to you. Visit the Find Help page for more information.

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