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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.
45:49
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Quick takeaways
- Injury prevention requires a comprehensive approach including proper warm-ups, stretching, and gradual increases in activity levels to safeguard against overuse injuries.
- Women's sports medicine is advancing towards a multidisciplinary model that addresses unique injury risks and treatment strategies for female athletes.
Deep dives
Injury Prevention Through Preparation
Preparation is critical in preventing sports injuries, especially as individuals age. Incorporating warm-ups and stretching into routines can significantly reduce the risk of overuse injuries and muscle sprains. Many injuries happen when people dramatically increase their activity levels without adequate preparation, particularly weekend warriors returning to sports after extended periods of inactivity. It is advised to avoid increasing activity levels by more than 20% per week to maintain a safe training envelope and prevent overwhelming joints and tendons.
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