Knee(d) a hand?

As a woman's mechanics are different from a man's, you need to keep your body in mind when putting it to the test. With a wider pelvis and different muscle structure, women are prone to jumping and moving with their knees turned in, which can lead to knee injuries.

More active athletes might look to an acceleration training program to train their bodies to move and land properly. But amateur athletes are still at risk. "Weekend athletes or those who just do sports just for fun, you still need to be aware of how you're moving and to avoid risk or injury," Stricker says.

Heat things Up

The most important step toward staying safe in sports is to warm up your muscles before really engaging them in an activity. This warm up doesn't just have to be a couple minute run before your activity. You also can "warm up" your body to the exercise by doing light exercise throughout the week, which can allow you to be more agile for your desired sport, Stricker says.

Stretch it Out

After warming up, stretching your muscles prevents you from tearing, pulling or straining them. Stricker recommends to avoid bouncing with a stretch and to hold each stretch for about 30 seconds. A good stretch will cause mild discomfort but not pain. This preventative measure will help you avoid pulled hamstrings, Achilles tendon tears and quad strains.

Balancing Act

Stretching and working out muscles can lead you to a strong build, but it's important to make sure you are not leaving key muscles out of the mix. When you work out one group of muscles but not another, this can create a muscle imbalance, Stricker says. And this imbalance can lead to serious injuries like a rotator cuff strain, tear or impingement. To prevent a muscle imbalance, work with a physical trainer or physical therapist to determine specific exercises you can do to develop a balanced build.

Cut to the Core

The most important muscle groups to work out make up your core. A strong core prevents injuries in other areas of the body like the legs and arms, but with a weak core, injuries are almost inevitable.

Practicing Pilates is a great way to strengthen your core muscles, but Stricker also recommends working with a Swiss ball. Whether you are sitting or lying on the Swiss ball, a variety of exercises will help you reach your desired strength.

Crunches and sit-ups also help work the core, but you must perform these exercises properly to reap the benefits. For a proper position, keep your back in "neutral" by keeping it straight and not arched, Stricker says. As you move your body, maintain the neutral position for your back.

Christ Hospital has several area Physical and Occupational Therapy Centers and offer occasional screenings. Visit TheChristHospital.com for more information.

PHOTO CREDITS

Photographer: Linda Palacios

Model: Martha Stricker

Location: Christ Hospital

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