Howard Head Sports Medicine is known for being the best in helping people recover from an injury. But what you may not know is that they also specialize in injury prevention (not just rehabilitation) through exercise. In fact some of the world’s best athletes train with Howard Head in hopes of avoiding the wear-and-tear injuries that sports often cause. We worked with Howard Head’s Philip Galloway to learn what general injuries are common among age groups and what exercises can be done to combat those injuries and keep you active and healthy.<\/p>\n\n\n\n
20’s<\/strong><\/p>\n\n\n\n The 20s and younger are about feeling indestructible but you are still certainly at risk for\u00a0injury from moving incorrectly during activity. By working on the positioning of your lower body while\u00a0performing athletic moves you can reduce the likelihood of many common knee injuries. WHAT TO DO<\/strong><\/p>\n\n\n\n While at home or in the gym practicing correct form in squats \u0097 double leg single leg or plyometric\u00a0will improve your form and carry over into your sports. It’s all about alignment: Keep the hips and\u00a0knees aligned over your feet and keep your chest and shins parallel deep into the squat. For single leg squats\u00a0keep the same form as double leg squats but you also need to keep your hips level as you lower into the squat.\u00a0For plyometric squats maintain the same form again but you will have the added\u00a0challenge of 2.5x the weight which your muscles will 30’s<\/strong><\/p>\n\n\n\n f you made it out of your 20s without any knee problems (or even if you didn’t) it may be WHAT TO DO<\/strong><\/p>\n\n\n\n For a V sit with legs lifted sit on the ground with your feet elevated keeping your spine straight\u00a0and hold the position for 10-15 seconds. For a flat plank prop up on your elbows\u00a0and toes with your back straight. Fora side plank prop up on one elbow and the side of one\u00a0foot keeping your body in a straight line. For increased difficulty add a leg lift or unstable\u00a0surface such a ball. For bridge lie on your back digging your heels into the ground. Lift your hips\u00a0until your body is in a 40’s<\/strong><\/p>\n\n\n\n In your 40s your rotator cuffs will tear easier than they would have in your 20s and 30s. But
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have to control and still keep your body aligned.<\/p>\n\n\n\n
time to start thinking about your back. The core strength you had leftover from your college
days is likely fading. By keeping yourself strong through your midsection you’ll also decrease your chances of hurting your lower back.<\/p>\n\n\n\n
straight line. For increased difficulty
only use one leg and rotate legs.<\/p>\n\n\n\n
preparing your body to withstand that shoulder stress is as easy as picking up a theraband from a
sporting goods store and fastening it to a wall in your house<\/p>\n\n\n\n