| The winter is a perfect time for beginning an indoor exercise
program to improve overall fitness and well-being. Unfortunately,
many people have incorrect training and lifting techniques that
can cause injuries. There are steps that can be taken to help
prevent injuries and make your exercise experience injury-free
and rewarding. 1. Start Slowly - If you have been inactive for a period of time, begin your exercise routine gradually by slowly increasing intensity level. 2. Proper Warm-Up and Cool-Down - Be sure to include a 5-10 minute period to properly stretch before and after exercise. 3. Proper Settings on weight machines - correctly adjust settings and choose appropriate weight before exercising on a weight machine. If you are unsure what weight settings are right for you, ask for assistance. 4. Lifting With Spotters - When lifting with free weights, make certain that you use a spotter to help with correct form and safety. 5. Over-Training - Too much of one exercise is not good. Over-using the stair machines or over-training muscles can lead to overuse injuries. Cross-train to add variety and different stimulus to the body. |
 6. Proper Equipment - Properly fitted and correct footwear is
essential in helping to prevent lower leg injuries. 7. Know The Staff - If you use a personal trainer, ask for professional qualifications and references. Many gyms require their staff to be certified by a professional organization. These can include National Strength and Conditioning Association, American Council on Exercise, etc. Unfortunately, injuries can occur even with proper techniques. Following these steps and using common sense when exercising can help decrease your risk of being injured. If you do sustain an injury, you should seek help from a qualified health care provider.  Steve Kinsey, ATC, CSCSCertified Athletic Trainer and Certified Strength and Conditioning Specialist at Towson Sports Medicine Center. Steve is a former Head Athletic Trainer for the Baltimore Stalllions. |
 If you have a sports or orthopaedic emergency, you can receive care from one of our physicians 24 hours a day at the following hospital emergency departments: St. Joseph Medical Center GBMC Franklin Square Hospital Fallston General Hospital Ask for the Towson Orthopaedic Associates' physician on-call, or call 410-337-7900. |
 Baseball | Basketball | Cheerleading | Cycling Cross Country/Track and Field | Field Hockey Football | Ice Hockey | Lacrosse | Tennis Track and Field/Cross CountrySoccer | Softball | Walking FREE to organizations and athletes Click here to order Inside This IssueHip Replacement Surgery pg. 1 |
| Sports Injury Hotline 410-828-4TSM (410-828-4876) Our 24 hour sports injury hotline is available for any athletic emergency. |
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