Injuries aren’t exclusive to athletes, office workers, students, and anyone involved in daily activities can also face risks if they don’t use proper movement techniques. Whether it’s a back strain from sitting too long or a sprained ankle from a morning jog, most injuries can be prevented with a few simple habits suggested by the specialists at the best hospital in Abu Dhabi.
Orthopedic doctors in Abu Dhabi agree that good movement practices can protect your joints, muscles, and bones. Here are some simple movement hacks that can help you avoid injuries, whether you’re working at a desk or training for a marathon.
a) Start Your Day with Gentle Mobility Exercises
Your body stiffens overnight, which can make you more prone to injuries early in the day. Gentle mobility exercises first thing in the morning can loosen your joints and wake up your muscles.
- Spend 5 minutes doing movements like arm circles, ankle rolls, hip rotations, and neck stretches.
- You don’t need any equipment, just move your joints through their natural range of motion.
- A flexible body is much less likely to get injured throughout the day.
b) Practice the 30-30 Rule for Desk Workers
Sitting for long hours tightens your hips, weakens your back, and strains your neck and shoulders. Over time, this can lead to serious musculoskeletal issues if not addressed by the best orthopedic doctor in Abu Dhabi.
- Every 30 minutes, stand up and move around for 30 seconds.
- Stretch your arms overhead, roll your shoulders, or take a short walk around your workspace.
- Frequent movement helps keep your blood flowing and muscles active.
c) Focus on Correct Form Over Intensity
Whether you’re lifting weights, running, or doing yoga, poor technique is one of the biggest causes of injury. Rushing through exercises or trying to lift too much weight can overload the wrong muscles and joints.
- Learn the correct form for any exercise before increasing speed, weight, or intensity.
- Use mirrors, record yourself, or work with a coach, trainer, or ortho doctor near me when possible.
- Perform exercises slowly and with control.
- Moving correctly protects your body and makes your workouts more effective.
d) Activate Your Core Before Activities
The core muscles, including the abs, lower back, and hips, play a key role in stabilizing your body during movement. Weakness or inactivity in these muscles can increase the risk of injuries in everyday activities and sports.
- Before lifting something heavy, playing sports, or even standing for long periods, “brace” your core.
- Picture bracing your stomach muscles as if preparing for a light punch. Maintain this tension while moving or lifting.
- Keeping your core strong and engaged helps protect your spine and lessens the pressure on your joints.
e) Use Dynamic Stretching Before Workouts
Traditional static stretching (like touching your toes and holding it) is good after a workout. But before activities, your body needs dynamic stretching to prepare for movement.
- Incorporate movement-based stretches such as walking lunges, high knees, arm swings, and hip circles.
- Dedicate 5–10 minutes to dynamic warm-ups before starting any vigorous exercise.
- Dynamic stretching boosts blood circulation and prepares your muscles for activity, helping to reduce the chances of strains and tears.
f) Balance Your Workouts
Repeating the same movements over and over (like running or cycling) can lead to muscle imbalances. These imbalances make some areas tight and others weak, increasing your injury risk if not addressed by the specialists at an orthopedic clinic in Abu Dhabi.
- Mix different types of exercises into your weekly routine.
- If you do a lot of cardio, add strength training or yoga.
- If you mostly lift weights, add stretching and mobility work.
- Balanced training strengthens all parts of your body evenly, giving you better support and resilience.
g) Lift Smart in Daily Life
Injuries aren’t only caused by sports or workouts, as they often happen during everyday tasks like lifting groceries, moving furniture, or picking up kids.
- When lifting heavy objects, make sure to bend your knees and maintain a straight back.
- Keep the load close to your body to minimize stress on your spine.
- Avoid twisting while lifting and turn your whole body instead.
- Practicing safe lifting techniques daily will protect your back and joints long term.
h) Wear the Right Footwear
The wrong shoes can throw off your posture and increase your chances of injury. Worn-out soles, lack of support, and improper fit are common problems.
- Choose shoes that are appropriate for your activity, running shoes for running, supportive sneakers for gym workouts, and cushioned shoes for standing long hours.
- Replace shoes every 6–12 months or when you notice significant wear.
- Make sure shoes fit properly but comfortably, with enough room for your toes.
- Good footwear is a simple investment in injury prevention.
Tarmeem Orthopedic and Spine Specialty Hospital: Your Partner in Injury Prevention and Recovery!
At Tarmeem Orthopedic and Spine Specialty Hospital in Abu Dhabi, injury prevention and recovery are handled with advanced care and personal attention. Our team of experienced orthopedic surgeons in Abu Dhabi, spine specialists, and rehabilitation experts focuses not just on treating injuries but also on helping patients build strength, improve mobility, and prevent future problems.
Whether you’re an office worker dealing with back pain or an athlete aiming to return to peak performance, the best hospital in Abu Dhabi offers customized treatment plans, modern diagnostics, and expert physiotherapy programs. With a strong emphasis on education, our orthopedic clinic empowers patients with the knowledge and tools needed to move safely and stay healthy for the long term.
