Many injuries can be prevented naturally by strengthening different muscle groups. Obviously, the stronger your muscles are, the less likely you are to suffer from strains or sprains at home or in the workplace. In fact, preventable strains and sprains account for almost 50% of all injuries in the workplace. If you are a runner, weak hip muscles can put you at risk of developing runners knee.
One way to avoid injuries, in general, is to strengthen your core muscles. Strong core muscles give your back and spine much more stability, making you more able to carry out day-to-day tasks. It is very easy to strengthen your abs at home with some simple daily exercises. For example, you can try the side plank to develop strong abs to support your back. This is how to do the side plank:
- Lie flat on your stomach and raise yourself so that you are on your forearms and knees. Place your shoulders directly above your elbows and keep your head aligned with your neck and back.
- Without moving your elbows and knees, try to press them together to create resistance.
- Hold for 3 deep breaths.
- Return to start position and repeat the exercise 10 to 15 times.
If you are a runner, you can avoid injuries by strengthening your hips using the sidestep exercise. For this, you will need a special rubber resistance band that you place over your legs just above your knees. With your left foot take a large step to the left, then do the same with your right foot. Then with your right foot take a large step to the right and do the same with your left foot. You can repeat this process for 5 repetitions or so.