Exercise Without Injury: Get Fit. Be Safe. Go the Distance.

A conversation with Todd Weitzenberg, MD, about preventing exercise-related injuries.

You’ve been practicing sports medicine for more than a decade. What trends are you seeing?

A new development in the last few years is people saying, “I want to run, so I’m going to do a marathon.” It’s sort of like saying, “I want to hike, so I’m going to hike Mt. Everest.”

I’m the medical director for the Nike Women’s Marathon, so I think doing a marathon is great—but you need to work up to it. We’re seeing a lot of repetitive motion injuries related to running. If someone wants to start running they should give it a try for awhile and see how it goes. They could maybe do a 5k, then a 10k, and see what that feels like. Then maybe do a half marathon.  If all goes well with that, maybe do a marathon. It’s trendy to do a marathon, but it’s not for everybody.

What’s your philosophy for avoiding injury when you exercise?

I have two sayings. The first is commonplace and that is “Listen to your body.” If something’s hurting, and you have a training schedule, it’s okay to deviate from the plan in the best interest of your body. That’s the number one training error I see. If your knee hurts and you’re supposed to run 5 miles, maybe you should take the day off or do something different like core work, upper body work, or workout on a stationary bike. If the pain doesn’t improve, then be sure to see a medical professional. Don’t just blindly try to run through the pain.

The second is: “A little a lot is better than a lot a little.” Your body responds really well to small doses of stress. So you want to avoid the weekend warrior phenomenon where you don’t do anything for five days, than go out on Saturday and run 10 miles, which would be a huge stress to your system. Instead of doing 10 miles on Saturday, go out and do 2 or 3 miles Monday through Friday then 5 miles on Saturday. Your body responds better to small amounts of stress.

What’s your take on stretching?

I do believe in stretching, but I think everyone’s unique. I don’t think you can make cookie cutter recommendations for everyone.  A good warm-up is important, and stretching out tight muscles, especially if you’ve been sitting all day, helps you loosen up and prepare your body for exercise. Ideally, you’d do something called a dynamic warm up—which is a combination of a stretch and light exercise. So instead of doing an old-fashioned static calf stretch, the dynamic warm-up for your calves would be to come up on your tip toes and lower back down. That way you’re warming up the muscle while you’re lightly stretching the muscle.

Any advice for exercising safely as you age?

It’s important to strive to be fit and healthy no matter what your age. Studies have shown that even in the presence of osteoarthritis (which is arthritis due to aging, and wear and tear on a joint) exercise will improve your quality of life without worsening your condition. Also, people who exercise tend to be happier and enjoy life more. As you age, you have to be more creative in finding ways you can exercise. For example, if you have knee arthritis and it hurts to walk, then try cycling or water aerobics. It’s important to find a safe and fun way to exercise so you can keep your muscles and bones healthy and strong. Exercise will make your life so much better. It’s the best “medicine” you can give your body!

Originally Posted mountainviewpatch.com
11 June 2012

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G G
G G
16:52 05 Mar 24
I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
Lara Mangelli
Lara Mangelli
08:56 18 Dec 23
I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
Judith Gifford
Judith Gifford
06:00 18 Dec 23
Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
Georgia Manos
Georgia Manos
12:08 13 Dec 23
The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
Jordan Figon
Jordan Figon
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The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
David Washington
David Washington
05:02 13 Dec 23
I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
Luke Payne
Luke Payne
22:05 12 Dec 23
Michael and his team are the best. So professional and knowledgeable and have kept me moving for years.
Diane sutton
Diane sutton
21:58 12 Dec 23
I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
Nicole Simpson
Nicole Simpson
10:53 12 Dec 23
Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
Judy Andrews
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10:26 12 Dec 23
Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
BERGE GABO
BERGE GABO
09:28 12 Dec 23
"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
Corinne Favaloro
Corinne Favaloro
04:09 02 Nov 23
I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
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Nicole Di noia
22:19 01 Nov 23
Thorough, professional and passionate team of physiotherapists.
Steve Chidgey
Steve Chidgey
02:04 04 Jul 23
The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
Margaret Peace
Margaret Peace
01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
Angelina Mastoris
Angelina Mastoris
23:09 01 Mar 23
The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
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