{"id":3557,"date":"2013-10-10T09:04:19","date_gmt":"2013-10-10T16:04:19","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=3557"},"modified":"2013-10-10T09:04:20","modified_gmt":"2013-10-10T16:04:20","slug":"5-ways-avoid-injury","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/5-ways-avoid-injury\/","title":{"rendered":"5 Ways To Avoid Injury"},"content":{"rendered":"<figure id=\"attachment_3559\" aria-describedby=\"caption-attachment-3559\" style=\"width: 587px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/news\/5-ways-avoid-injury\/attachment\/156055394\/\" rel=\"attachment wp-att-3559\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-3559 pk-lqip pk-lazyload\"  alt=\"Don&#039;t push through the pain, listen to your body\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150306\/156055394-80x58.jpg\"  width=\"587\"  height=\"428\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 587px) 100vw, 587px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/10\/156055394.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150306\/156055394.jpg 587w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150306\/156055394-300x219.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150306\/156055394-380x277.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150306\/156055394-80x58.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150306\/156055394-100x72.jpg 100w\" ><\/a><figcaption id=\"caption-attachment-3559\" class=\"wp-caption-text\">Don&#8217;t push through the pain, listen to your body<\/figcaption><\/figure>\n<p>Injuries suck! Not only are you sidelined indefinitely (bye-bye calorie burning and the stress release that comes with it), but sitting on the bench can be as frustrating as watching a pot of water boil. The solution is just to avoid the injury in the first place. Easier said than done? No, not with these tips from <a href=\"http:\/\/amonferrymd.com\/\">Amon Ferry, MD<\/a>, Chief Orthopedic Surgeon of <a href=\"http:\/\/www.valleyorthoaz.com\/\">Valley Orthopedics<\/a>. He\u2019s seen his fair share of patients with shoulder, knee\u2026 you-name-it injuries, and has some wise words of advice for how to stay in the game.<\/p>\n<p><strong>5 Tips to Stay in the Game by Dr. Amon Ferry<\/strong><br \/>\n<b>Listen to your body<\/b> \u2013 Overuse injuries are common and occur when you repetitively overstress your body without appropriate rest. When your tissues are not given enough time to heal and rebuild, a minor injury can keep you from performing your best. This is not the time to \u201cpush through\u201d an injury \u2013 you can make it worse. You can avoid overuse injuries when you listen to your body and stop when you feel like you are doing too much.<\/p>\n<p><b>Treat your injury<\/b> \u2013 If you notice an injury, start with RICE (Rest, Ice, Compression, Elevation) and advance your activities only while remaining pain free. Remember, some injuries may take a few weeks before you are back to your pre-injury level.<b><\/b><\/p>\n<figure id=\"attachment_3561\" aria-describedby=\"caption-attachment-3561\" style=\"width: 592px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/news\/5-ways-avoid-injury\/attachment\/stk62644cor\/\" rel=\"attachment wp-att-3561\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-3561 pk-lqip pk-lazyload\"  alt=\"If you notice an injury, start with RICE (Rest, Ice, Compression, Elevation)\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150311\/stk62644cor-80x80.jpg\"  width=\"592\"  height=\"592\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 592px) 100vw, 592px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/10\/stk62644cor.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150311\/stk62644cor.jpg 592w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150311\/stk62644cor-300x300.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150311\/stk62644cor-150x150.jpg 150w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150311\/stk62644cor-80x80.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150311\/stk62644cor-110x110.jpg 110w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150311\/stk62644cor-380x380.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150311\/stk62644cor-200x200.jpg 200w\" ><\/a><figcaption id=\"caption-attachment-3561\" class=\"wp-caption-text\">If you notice an injury, start with RICE (Rest, Ice, Compression, Elevation)<\/figcaption><\/figure>\n<p><b> Start slow and work your way up<\/b> &#8211; Ease slowly into a new or more intense workout program. Training errors often lead to injury when people do too much, too fast, too often. Try to avoid \u201chitting the gym hard\u201d after a long period of inactivity. When you try to push yourself into a new exercise routine even slight change in form can overstress your body Use the 10 percent rule: do not increase either the time or intensity of a workout by more than 10% per week. Ensure appropriate rest between workouts to allow enough time for the tissues to heal.<\/p>\n<p><b>Cross Train<\/b> \u2013 Vary the type and intensity of your workout. By engaging in different forms of exercises, your body is stressed in a different manner with each session. This not only helps to prevent injury, but also adds to your overall fitness.<b><\/b><\/p>\n<p>Have Fun! \u2013 Finding an activity that you enjoy is not only fun, but helps you will stick with it. Try a class or a new sport with friends.<\/p>\n<figure id=\"attachment_3558\" aria-describedby=\"caption-attachment-3558\" style=\"width: 360px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/news\/5-ways-avoid-injury\/attachment\/amon-ferry\/\" rel=\"attachment wp-att-3558\"><img  loading=\"lazy\"  decoding=\"async\"  class=\" wp-image-3558  pk-lazyload\"  alt=\"Amon Ferry, MD, Chief Orthopedic Surgeon of Valley Orthopedics\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  width=\"360\"  height=\"543\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 360px) 100vw, 360px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/10\/dr-amon.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150304\/dr-amon.jpg 450w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150304\/dr-amon-199x300.jpg 199w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150304\/dr-amon-380x573.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150304\/dr-amon-80x121.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150304\/dr-amon-53x80.jpg 53w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150304\/dr-amon-72x109.jpg 72w\" ><\/a><figcaption id=\"caption-attachment-3558\" class=\"wp-caption-text\">Amon Ferry, MD, Chief Orthopedic Surgeon of Valley Orthopedics<\/figcaption><\/figure>\n<p><strong>To learn more<\/strong><br \/>\nVisit <a href=\"http:\/\/amonferrymd.com\">www.amonferrymd.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"No one wants to get sidelined with an injury \u2013 here\u2019s how to avoid them\n","protected":false},"author":3,"featured_media":3559,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[62],"tags":[70],"class_list":{"0":"post-3557","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news","8":"tag-featured","9":"cs-entry","10":"cs-video-wrap"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Ways To Avoid Injury<\/title>\n<meta name=\"description\" content=\"No one wants to get sidelined with an injury \u2013 here\u2019s how to avoid them\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/5-ways-avoid-injury\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Ways To Avoid Injury\" \/>\n<meta property=\"og:description\" content=\"No one wants to get sidelined with an injury \u2013 here\u2019s how to avoid them\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/5-ways-avoid-injury\/\" \/>\n<meta property=\"og:site_name\" content=\"Health &amp; 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