Using Both Sides Of Your Body, Stress Fractures, Want To Go For A Run?
Using Both Sides Of Your Body
Unilateral, or one-sided movements, can lead to atrophy (loss of muscle), postural changes, and overuse injuries. To help prevent overuse on one side of the body, alternate sides when possible. While this is not always feasible given hand dominance for fine-motor tasks, large-muscle-group tasks like lifting, carrying, pushing, and pulling are more practical opportunities to alternate sides. Additionally, if using one side for a specific task, be sure to take frequent breaks to stretch. This will help reduce the effects of prolonged postures and repetitive movements.
Stress Fractures
Repetitive and excessive stress on a bone over time can lead to stress reactions and eventually stress fractures. These injuries are most common in the lower extremities, especially in the lower leg and foot. Most commonly, these present as localized pain and swelling in an area after increased activity with minimal rest. To reduce your risk of a stress fracture, eat a well-balanced diet, avoid smoking and alcohol use, and increase physical activity loads gradually, while giving yourself adequate rest.
Want To Go For A Run?
Warmer weather can spark motivation to try new outdoor activities, but doing too much too quickly can cause injury. Want to give running a shot? Here’s an idea of what your first week could look like:
Monday, Wednesday, Friday, Saturday: Walk 2 minutes, jog 1 minute. Repeat 10 times.
Tuesday & Thursday: Low-to-medium-intensity walk, 30 minutes.
Sunday: Rest Day! Light stretching and recovery as needed.
