man and woman stretching prior to workout

7 Resolutions for Athletic Injury Prevention

The resolutions you make now are your plans to do better for the foreseeable future, and no one’s resolutions are exactly the same. Each of us may have one main resolution, but there are also smaller resolutions as well; ways that we hope to improve over the next year or two. Here are seven resolutions that will help you prevent injuries as you up your game in athletics and in the gym.


1. I Will Always Warm Up Before a Workout

Many enthusiastic athletes want to dive right into the daily workout. Maybe you have physically intense tasks at work or perhaps you just love to take off on your morning run. However, working hard without warming up is just asking for an injury. Cold muscles don’t stretch or strain with the same durability as muscles that have been warmed and stretched out before the work.

Whether you’re working out or getting down to business, tell yourself that you will always warm up before you start exercising. When tendencies toward injury slow you down, you can reduce your risk of injury with an elastic brace.  Nothing can prevent all injuries, of course, and an elastic brace is not a substitute for medical treatment.


2. I Will Improve My Form with Practice

If every step is perfectly aligned from your toes to your hips, then you are far less likely to stumble or fall. If every time you reach, you are perfectly balanced and you are well-supported each time you lift, then you won’t strain yourself. So another resolution is to improve your form with every motion.

Good form takes a combination of awareness hand habit. You start with awareness, stepping and moving carefully, and do this continually until it becomes a habit. Train your body to improve your form and reduce your chances of injury for the entire rest of your life. The more smoothly you move and well-aligned your body is, the better time you will have.


3. I Will Wear My Supportive Braces to Exercise

Many active adults have a weak joint that cramps their athletic style. You might have a trick knee that dislocates easily or an ankle that twists and sprains all the time. You may need to wear a back brace when lifting or you might have an elbow that twists when you play racket-sports. Don’t let these tendencies toward injury slow you down. Rather than abstaining from your favorite activities or putting yourself at risk, just wear an elastic brace.

Soft, supportive sports braces can help prevent injury, not just treat injury after the fact. Next, resolve to take the simple step of wearing your supportive brace when you exercise. Reduce your risk of injury by wearing an appropriate elastic brace whenever you put on your running shoes.


4. I Will Always Wear Reflectors When Out Running

Another running-based resolution is to wear reflective gear. Many runners today throw on a hoodie and running shoes in the morning and take off. But in the gray morning light, this can be a hazard to itself. Cars and bicycles create a risk even if your form is perfect. If you’re going for a brisk walk or a neighborhood run, be sure you’re wearing reflectors.

Treat yourself to a new set of exercise clothing that comes with reflective accents and piping. Make sure you are visible when you are jogging along the road, and even on sidewalks. You might even consider light-up clothing or wearing an LED-rope which can be battery-powered so you are always visible from a distance.


5. I Will Always Wear the Right Shoes for My Activities

Resolve to never go running in your loafers again, there are good shoes for athletics and bad shoes for athletics. Bad shoes aren’t just thin and unsupportive, they can be downright dangerous. If your shoe twists or comes off in the middle of a physical activity, this could pose a real injury risk. You might fall, twist your ankle, or lose your footing at a critical moment. Even some tennis-shoes are not actually athletic shoes made for an active lifestyle.

Make your next sports resolution to always be wearing the right shoes for your current activity. If you’re running, wear running shoes, if you’re playing a court-sport, wear tennis shoes. Always have the right amount of traction, arch support, and secure fastening to do what needs doing safely. Also, try to be wearing the right socks for each task as well, socks and shoes often form specific pairs for both comfort and safety.


6. I Will Learn to Use Kinesiology Tape

If you have specific muscle aches that can hinder your workout or put you at risk of re-injury, then kinesiology tape can help immensely. Especially if your muscle aches are in places that are hard to wrap and RICE. Kinesiology tape is cut and applied in specific ways to provide extra support to strained muscles. However, kinesiology tape is complex to apply properly, it’s a learned skill.

Teach yourself to use kinesiology tape properly. Make a resolution to expand your knowledge of how muscles work and why applying geometric strips of tape provides on-point support, where a brace or massage often can’t do the trick. Once you’ve learned to use kinesiology tape, you can not only treat and prevent your own injuries; you can help others tape up for better performance as well.


7. I Will Immediately Apply the RICE Method to Any New Injuries

For your final injury-related resolution, accept that injuries are going to happen. If you’re a very active person, then there’s a good chance you’ll get some kind of sports injury this year despite your best efforts. The best way you can prevent that injury from going critical is to respond the right way with immediate attention.

Resolve to learn the RICE method by heart and apply expertly every time you experience a sports injury. RICE stands for Rest, Ice, Compression, and Elevation. These techniques keep an injury safe and reduce swelling. By reducing swelling, you can reduce the overall severity of the injury and the amount of time it will take to heal. Make your last resolution to always RICE every new injury immediately so you can minimize the time you spend off your usual workout routine.

Mueller Sports Medicine is proud to bring injury awareness to you. If you are currently recovering from an injury or just want to be prepared for your active lifestyle, browse through our other blogs to see and learn more information about nutrition and workouts. Also, browse our products to find the right brace, tape, cold pack and more regarding what you need to stay active.


*Please consult with a medical professional if you have any medical issues that may be affected by the suggested activities.