The most important thing you can do to prevent injury is to stretch correctly every day, morning and night, and before and after exercising. Correctly is the operative word here, because a lot of the 'traditional' stretches don't do much besides stress your ligaments. The books Surviving Exercise and Stretch and Strengthen by Judy Alter are the best I know for explaining how to do it right.
Form is crucial in all sports: balanced posture, optimal position of limbs. In order to have correct form, you've got to build in the muscle strength and flexibility it requires. I would suggest Pilates several times a week - your public library probably has instructional videos. I like Pilates on the Ball, done with a Yoga ball.
Regular massage and/or chiropractic adjustment can loosen up all the 'stuck places' in your body, making movement more comfortable and efficient.
Always point your feet in the direction your knees bend as much as possible; don't angle your foot, especially when you're moving weight onto it. This takes practice; if it's difficult, you might find that gel or orthotic insoles in your shoes make it easier.
Your protective gear is there to protect you, and denim was invented for a reason. (If you're ripping your denim, it's time to switch to leathers.) Wear the proper gloves, helmets, etc. Elbow and knee pads are not nearly as uncomfortable and inconvenient as a cast would be. If your knees or ankles give you trouble when you're walking or climbing, get some of those Spenco braces from your local pharmacy; they're not too expensive and they work well.
Don't underestimate the endorphin effect, which can trick you into feeling like Conan the Indestructible and behaving accordingly. Don't fall into the Overcompensation Trap, where your pride insists you have to keep up with people who're younger, fitter and/or more reckless than you. Both of these delusional states of mind will get you hurt, and they're very easy to fall into without realizing it.
When you come home beat to shit from adventuring, immediately get yourself into a hot bath with a handful of Epsom salts and soak for a good while, then turn on the shower and alternate hot and cold water, ending with cold. This will help prevent a lot of muscle soreness. 'Contrast therapy' - alternating hot and cold packs - can also be done directly on any part of you that hurts.
If you get hurt, take care of yourself. Wrap injured joints and STAY OFF THEM. If you get painkillers for an injury, remember they're only blocking the pain, not repairing the damage. Don't re-stress the site of the injury until you're no longer having pain, then proceed cautiously as you build back up.
I have come to swear by Phenocane (http://www.evitamins.com/product.asp?pid=6565) - it's somewhat pricey, but it works as advertised for me. If your skin isn't broken, Arnica gel helps with bruises, and Tiger Balm is good for stiff muscles. Bodywork (massage) is the blissful gift of heaven; get as much of it as you can.
If you actually break a bone or detach a tendon, you will need a doctor. Sports medicine surgery is very good these days; amazing what they can put back together. If you haven't broken something that needs repair, there's not much doctors can do for you, but at least it's reassuring to know you'll heal on your own. If you're wondering if you should get X-rayed, you probably should.
If you're going to be out hiking and rock-climbing, you seriously need to go get your first-aid certification. When you do that, you'll be able to ask your instructor whatever other questions you might have. Good luck!
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timeasmymeasure
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Date: 2009-06-11 01:12 am (UTC)Form is crucial in all sports: balanced posture, optimal position of limbs. In order to have correct form, you've got to build in the muscle strength and flexibility it requires. I would suggest Pilates several times a week - your public library probably has instructional videos. I like Pilates on the Ball, done with a Yoga ball.
Regular massage and/or chiropractic adjustment can loosen up all the 'stuck places' in your body, making movement more comfortable and efficient.
Always point your feet in the direction your knees bend as much as possible; don't angle your foot, especially when you're moving weight onto it. This takes practice; if it's difficult, you might find that gel or orthotic insoles in your shoes make it easier.
Your protective gear is there to protect you, and denim was invented for a reason. (If you're ripping your denim, it's time to switch to leathers.) Wear the proper gloves, helmets, etc. Elbow and knee pads are not nearly as uncomfortable and inconvenient as a cast would be. If your knees or ankles give you trouble when you're walking or climbing, get some of those Spenco braces from your local pharmacy; they're not too expensive and they work well.
Don't underestimate the endorphin effect, which can trick you into feeling like Conan the Indestructible and behaving accordingly. Don't fall into the Overcompensation Trap, where your pride insists you have to keep up with people who're younger, fitter and/or more reckless than you. Both of these delusional states of mind will get you hurt, and they're very easy to fall into without realizing it.
When you come home beat to shit from adventuring, immediately get yourself into a hot bath with a handful of Epsom salts and soak for a good while, then turn on the shower and alternate hot and cold water, ending with cold. This will help prevent a lot of muscle soreness. 'Contrast therapy' - alternating hot and cold packs - can also be done directly on any part of you that hurts.
If you get hurt, take care of yourself. Wrap injured joints and STAY OFF THEM. If you get painkillers for an injury, remember they're only blocking the pain, not repairing the damage. Don't re-stress the site of the injury until you're no longer having pain, then proceed cautiously as you build back up.
I have come to swear by Phenocane (http://www.evitamins.com/product.asp?pid=6565) - it's somewhat pricey, but it works as advertised for me. If your skin isn't broken, Arnica gel helps with bruises, and Tiger Balm is good for stiff muscles. Bodywork (massage) is the blissful gift of heaven; get as much of it as you can.
If you actually break a bone or detach a tendon, you will need a doctor. Sports medicine surgery is very good these days; amazing what they can put back together. If you haven't broken something that needs repair, there's not much doctors can do for you, but at least it's reassuring to know you'll heal on your own. If you're wondering if you should get X-rayed, you probably should.
If you're going to be out hiking and rock-climbing, you seriously need to go get your first-aid certification. When you do that, you'll be able to ask your instructor whatever other questions you might have. Good luck!