• Wear good athletic shoes
• Orthotics – either custom or OTC (over the counter)
• Pain is a flag. Listen to your body.
• Moderation – don’t over do activities
• Cross-train. A balance of cardio, weight training and flexibility.
• Always start an exercise program slowly
• Stretch / Warm up/ Cool down
• Hydrate – drink plenty of water. Remember even if it is cold outside, we still sweat.
• Layer clothing
• Hot weather – exercise in either the early morning or evening
• Be attentive of high pollen counts and high pollution days.
• Use a sunscreen.
• Proper nutrition.
• Tips on walking or running outside
• Walk or run against traffic
• Change directions – do not run on the same side of the road all the time.
• Reflective clothing
• Go with a partner
• Carry a whistle
• Keep and ID with you – phone #, any medical info that is needed

There are exceptions to every rule. Every time you may think it is one type of injury it may be something else. There may be an underlying pathology.

ALWAYS SEE A HEALTHCARE PROVIDER
FOR AN ASSESSMENT!

- Tammy Belanger, M.Ac., Lic.Ac., OTR/L, CEAS and Donna Schneider, BS, CPT, CEAS, CES