Brace Yourself

Injuries are an inevitable dose of reality for all athletes.
You can’t prevent them, but you can soften their impact.
By Todd Soura

What if I told you there are exercises that you could do that would keep you from ever getting hurt? No more twisted ankles, wrenched backs or tennis elbows. Imagine that.
Now forget it, because there are no such exercises. There is, of course, no fail-safe method to keep you from harm’s way, but there are a few things you can do to cut down their frequency and severity.

Accept the inevitable
Injuries are a part of life. They don’t necessarily mean that you’re training too often or that you’re not using the proper form. Sometimes they just happen, and they strike everyone from the casual walker to the professional athlete.
That said, you can prepare for the inevitable so that if that day arrives, you’ll be able to see your way through it relatively quickly.
For starters, spend some time warming up before you exercise. Do some cardio for a few minutes — jumping jacks, jump rope, jog in place — and follow it up with 10 pushups and squats. Now you’re ready to workout.
The following are exercises designed to strengthen and help prevent the injury of three particularly prone areas: the shoulders, elbows and ankles.

Problem area: Shoulders
This is one of the most injured joints of the human body. The reason is twofold: first, it’s a complicated joint because it allows full rotation, which requires many muscles, ligaments and tendons to be connected to it. Second, the shoulder is in constant use. Sports like tennis and golf can be especially stressful on the shoulder, but consider even how often you employ the use of your arms during the course of a day.
Exercise: The scarecrow
Lift your elbows so that they are parallel with your shoulders. Then bend them at 90-degree angles and point your fingers toward the floor. You should look like a scarecrow. Next, rotating at the elbows, move your hands slowly upward until your fingers are pointing toward the ceiling. Now you should look like a football goalpost. It’s important to keep your elbows even with your shoulders at all times.
Do two sets, 20 repetitions each, three to four days a week. Beginning with week three, if you feel comfortable, gradually incorporate weights, a pound or two at a time.
Women should never exceed three pounds and men, five. The scarecrow is intended to strengthen delicate ligaments and tendons, not muscle.

Problem area: Elbows
The elbow is a simple up-down lever. The problem is, life is a bit more demanding than that. We put our elbows under constant strain through lateral (left-right) movement. Golf and tennis swings are largely lateral motions where the elbow is concerned, thus exposing their players to a higher rate of injury to the joint.

Exercise: Elbow rotation
Attach a resistance band to an immovable object at waist height. Hold the band in your right hand and step a few feet away from where the band is attached, creating a light tension in the band. With your right elbow tucked against your right side, hold your right hand near your belly button. Keeping your elbow tucked against your side, move your right hand away from your belly button and as far to the right as you can comfortably manage.
Do two sets, 20 repetitions for each elbow, three to four days a week.
Problem area: Ankles
Mostly sustained by ligaments and tendons with relatively little muscle support compared to other joints, the ankle is susceptible to sprains in a broad spectrum of motions, not just the harsh jolts or the constant use variety.

Exercise: Calf raise
Stand on a step with the balls of your feet on the edge and your heels hanging off. Slowly lower your heels as far as you can manage, then push up on the balls as far as possible.
Do two sets, 20 repetitions each, three to four days a week.

Exercise: Foot circles
From a seated position, raise your right foot slightly from the floor while keeping your leg straight. Rotate your elevated foot 20 times in a clockwise circle. Then do 20 counter clockwise circles.
Do two sets, 20 repetitions in each direction with each foot per set, three to four days a week.
The risk of injury should not be an excuse to not exercise. And injuries shouldn’t hamper your regimen for prolonged periods. Invest a little time in looking after your joints and you should be able to dodge most injuries or at least recover from them quickly.