The season awaits: Bill Rue, former Chair, RWJUH Hamilton Board of Directors, tees up at the 2021 Foundation Golf Outing.
YOUR BEST
PERFORMANCE YET
RAMP UP FOR SPRING ACTIVITY AND AVOID INJURY WITH THESE EXPERT STEPS.
W
armer air and longer days make spring a great time to increase outdoor physical activity—if you do it without triggering aches and pains that hobble you or hold you back. “People often hit the ground running after the long winter and want immediate results,” says Pamela Randolph, PT, DPT, MBA, FACHE, Director of Rehabilitation Services at Robert Wood Johnson University Hospital (RWJUH) Hamilton. “They do too much too soon and end up injuring themselves.” Golf is a common example where “too much too soon” can lead to problems. “The golf swing involves rapid motion of the spine, hips PAMELA RANDOLPH, PT, DPT, MBA, FACHE and shoulders,” Healthy Together
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says Ryan Stevens, MPS, ATC, CSCS, Manager of Athletic Training at RWJUH Hamilton. “You’re more likely to irritate or injure something if your body is not prepared for this high-speed rotational movement or if you don’t follow through with training or rehabilitation.” Proper preparation, practice and injury reduction approaches can keep you at the top of your game regardless of your sport, outdoor passion or weekendwarrior activity, so follow these steps to keep your active season fun, safe and healthy.
› GET READY FOR ACTION
Before going on a run or starting competitive play, engage in five to 10 minutes of light, dynamic-movement activity that activates muscles and improves joint motion. That will increase your body temperature, engage muscles, boost blood flow, improve mobility and stimulate the nervous
system, all of which lower the risk of injury. “People tend to think static stretching helps prepare for activity, but you want muscles to be active, not relaxed,” Stevens says. “Focus on dynamic warm-up.” As a part of their community-based athletic training partnerships, certified athletic trainers at RWJBarnabas Health have developed a three-phase dynamic warm-up system that can be taught to sports teams, coaches, organizations, workplaces and performance artists. Interested in a dynamic warm-up workshop for a group or organization? Email athletictraining@rwjbh.org for information.
› WORK OUT SAFELY
Start with light, simple challenges and gradually build to more intense or complex workouts. If you’re not sure where to start or how to progress, ask for guidance from a private fitness coach or
Spring 2022
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