As the weather warms up, spending more time outdoors is a treat! Spring and summer are a great time to play sports outside, such as basketball, soccer or tennis, or for go for a nice jog. If you haven’t been as active during the winter, it is best to ease yourself into a regular fitness routine. From how to get back into the swing of things and proper warm-up and cool down techniques to top ways to avoid an injury, try some of these tips from your local physical therapist in Newcastle, WY.

How to get back into the swing of things

When getting ready to get into a workout routine, you will want to start out slow. Create a plan of how many times per week you would like to work out. Even if you want to be ambitious, you need to go easy on yourself to avoid injury. Mix up your activities and make sure to give yourself at least a day or two of rest each week. It is also a great time to set some goals to work toward. Add this to your plan and set realistic milestones—so whether you would like to run a certain distance or lift weights at a certain amount. If you are looking to lose weight, be sure to set realistic goals there too. While it’s easy to say “I want to lose 10 pounds in a month!” It might not happen as easily. Avoid setting yourself up for failure by setting unrealistic goals.

Proper warm up and cool down

A good workout should begin and end with a warm up and cool down. According to the Mayo Clinic’s article, Aerobic Exercise: How to Warm Up and Cool Down, a proper warmup and cool down session is crucial for reducing stress on your heart and muscles. To warm up, you want to gradually get your blood flowing by stretching some of your larger muscle groups. The Mayo Clinic says to focus on the big areas and then any target areas that you’ll use most often during your activity. You can also go for a walk as well. Then once your workout is complete, don’t forget to do your cool down. This can consist of a nice walk. It will help lower your heart rate back to normal and end your workout on a great note.

Ways to avoid a sports injury

During your workout, injuries might seem inevitable. Of course, accidents happen. However, if you can, it is best to avoid situations that can lead to them. Your warm up and cool down will help to decrease your chances, but that isn’t all. Make sure you are using proper form at all times. If you need to refresh your memory on form for your sport, talk to a local coach, gym employee or someone knowledgeable. When running and twisting, use caution to avoid an injury to your knee. Last, be careful to not overdo a workout. While certain exercises can be difficult, you don’t want to be doing anything that causes pain.

If you become injured due to an injury, North Platte Physical Therapy is your premier physical therapist. Our sports medicine services will provide you with quality one-on-one time with a physical therapist to help you recover. Contact North Platte Physical Therapy today to get started.