The mindbodygreen Podcast 568: How to stretch, train, & workout to avoid injury | Miho Tanaka, M.D., Ph.D.
Nov 24, 2024
Miho Tanaka, M.D., Ph.D., is an orthopedic surgeon specializing in sports medicine and injury prevention for female athletes. She shares insights on crucial topics like effective stretching and injury prevention strategies. Tanaka highlights gender differences in injury risk, especially ACL tears, and the impact of hormones on athletes. Nutrition's role in recovery and injury prevention is discussed, alongside the need for a multidisciplinary approach in women's sports medicine, emphasizing the importance of muscle balance and professional guidance.
AI Snips
Chapters
Transcript
Episode notes
Injury Prevention
- Prepare for activities with warm-ups and stretching, especially as you age.
- Avoid sudden increases in activity levels; gradually increase load, intensity, or volume by no more than 20% per week.
Symmetrical Stretching
- Focus on stretching symmetrically, spending equal time and achieving the same level of stretch on both sides.
- This helps prevent imbalances that can lead to overuse injuries, especially in women.
Gradual Load Increase
- Increase workout intensity gradually, by no more than 20% per week, to avoid overloading muscles, tendons, and joints.
- This allows your body to adapt and rebuild muscle effectively while minimizing injury risk.