Top 5 Tips for Preventing Musculoskeletal Injuries

Move better. Feel stronger. Stay pain-free

💪 1. Listen to Your Body

Pain, stiffness, or fatigue are early warning signs — not just inconveniences.

• Don’t push through pain.
• Address minor issues before they become major injuries.
• If pain persists for more than a few days, seek evaluation.

“Pain is information — not an obstacle.”

🧘 2. Warm Up and Cool Down Every Time

Prepare your muscles and joints before activity.

• Spend 5–10 minutes on dynamic stretches or light cardio.
• After workouts, include gentle stretching and deep breathing.
• Gradual transitions prevent strain and improve performance.

🏋️ 3. Strengthen and Balance

Balanced muscles support healthy movement.

• Focus on both mobility and stability.
• Include strength exercises for your core, hips, and shoulders.
• Don’t neglect smaller stabilizing muscles — they protect your joints.

“Strong and stable beats tight and tired.”

🧍‍♀️ 4. Check Your Form and Posture

Poor mechanics can lead to chronic pain.

• Keep proper alignment whether sitting, lifting, or exercising.
• Use mirrors or video feedback to check your form.
• If unsure, get a movement assessment from a professional.

🕐 5. Rest, Recover, and Hydrate

Your tissues repair during rest — not while you train.

• Schedule recovery days and get enough sleep.
• Stay hydrated for optimal muscle and tendon function.
• Use active recovery: gentle movement, stretching, or walking.

🩺 Bonus Tip: Know What’s Happening Beneath the Surface

Musculoskeletal ultrasound imaging helps visualize muscles, tendons, and joints in real time — identifying problems early and guiding effective treatment.

Discover how ultrasound can help you move with confidence.

Presented by:
Dr. Mohini Rawat, DPT, MS, OCS, ECS, RMSK
Board-Certified Specialist in Orthopaedics, Clinical Electrophysiology, & Musculoskeletal Sonography

Owner, Mohini Rawat Physical Therapy, PC
Co-Founder & President, American Academy of Musculoskeletal Ultrasound
🌐 www.mohinirawatptpc.com
📧 drrawat@mohinirawatptpc.com
📍 175 King Street, Chappaqua, NY