Injuries can happen easily and unexpectedly in everyday life. From falls to sprains, injuries often occur when we least expect them – in the US, there are around 2 million ankle sprains annually. In addition, the CDC reports that one in four adults reports falling every year, with 2.9 million older people treated in the ER in 2021.
While some accidents are unavoidable, there are small habits we can build to help reduce injury risk. Developing these habits not only helps keep us safer but can also improve our overall health and well-being.
Mark Perenich, a personal injury lawyer in St. Petersburg, FL, at Perenich, Caulfield, Avril & Noyes Personal Injury Lawyers, shares 3 simple habits to start now to help prevent a future personal injury:
1. Stretch Regularly
One of the best habits for injury prevention is stretching on a regular basis. Stretching helps improve flexibility and range of motion. When muscles are flexible, they are less prone to strains and tears. Tight muscles are more easily overworked and vulnerable to damage. Stretching also increases blood flow to the muscles, allowing them to operate at peak performance.
Aim to stretch for 5-10 minutes daily, focusing on major muscle groups like the calves, thighs, back, chest and shoulders. Activities like yoga, Pilates and tai chi are great for incorporating full body stretches. Even basic stretches done at home before and after exercise can make a big difference in mobility. Getting into the routine of stretching daily will gradually improve flexibility over time.
2. Strengthen Your Core
The core muscles of the abdomen, back and pelvis provide stabilization for the entire body. Weak core muscles increase the likelihood of poor posture, strained muscles and painful injuries. Making core strengthening a regular habit will help support the body properly during everyday activities. This can prevent back pain, slips and falls. A 2022 study found that 28% of US adults reported back pain, and 44% of them had suffered chronic back pain for 5+ years.
Simple core exercises like planks, bridges and crunches can be done daily. Working with a trainer or using online resources can help learn proper form. Start with easier versions of core moves and gradually increase duration and difficulty. Even 10-15 minutes per day of focused core strengthening will create noticeable benefits over time. A stronger core equals better balance, posture and stability.
3. Maintain Proper Form when Exercising
Exercising regularly is important for overall well-being. However, using improper form during workouts is one of the top causes of avoidable exercise injuries. Common issues like jogging on uneven surfaces or lifting too much weight put the body at risk. Maintaining proper form may feel less natural at first but it keeps the body safely aligned.
Whether lifting weights, running, playing sports or doing bodyweight moves, pay close attention to posture and positioning. Start slow and focus on quality over quantity, especially as you learn a new exercise. Using lighter weights, modifying moves and avoiding “cheating” will help prevent injury. If needed, consider working with a trainer or coach periodically to check form. Proper technique will soon feel more natural. Keeping good form a top priority makes workouts safer plus more effective.
In addition to these three habits, ensure you are wearing supportive footwear, staying hydrated and listening to pain signals from your body during workouts. Implementing small habits like regular stretching, core strengthening and proper exercise form now will pay off for a lifetime of injury prevention. However, if you do suffer an injury and it was someone else’s fault, always consult a personal injury lawyer for advice.
Prioritizing these simple tips will help keep the body resilient, mobile and protected during everyday activities.
Reviewed by
