Being active is usually quite safe. But in rare cases, problems can arise.

Be
aware of some of the signs and symptoms of when to stop exercising.

When to call for emergency help:

If you experience:
• Uncomfortable feeling of pressure, pain, squeezing, or heaviness
o Possibly in the center of the chest, spread throughout the front of the chest,
radiating to the shoulder(s), arm(s), neck, jaw, stomach, and/or back
• Severe nausea
• Shortness of breath (more than expected with exercise)
• Cold sweats
• Feeling lightheaded or dizzy
**Call for emergency medical help, as these symptoms may be signs of a heart attack.

When to call a doctor:

• Drop in systolic blood pressure
• Signs of poor circulation (pale coloration, blueish appearance, cold/clammy skin)
• Failed muscle coordination including gait (walking pattern) problems
• Confusion
• Wheezing
• Severe leg cramps

**Call your doctor as these may or may not be signs of something serious like a heart problem.
Proper Footwear
If you currently have shoes that fit well and support your feet you don’t need to buy new shoes.
Here are some tips if you do plan on buying some new footwear.

Know when to replace your shoes

• Replace shoes when worn (typically every 350-400 miles of use) or if the sole is very
worn down.

Visit a specialty shoe store

• Look for a running or athletic
shoe store rather than a
department store. The staff at
these types of stores are trained
to help you find the best fit for
the activity you will be doing.
• Bring in an old pair of shoes and
have the staff look at the sole to
assess the pattern of wear. This
can help to determine if you
have uneven wear or need extra
support for arches, pronation, or flat feet.

Find the right fit

• If possible visit the store after you have been active or at the end of the day. Your fee t
will swell, and this will allow the staff to better measure your size.
• When trying on shoes wear the socks you will wear to exercise. These should
be some combination of moisture wicking materials such as polyester or
spandex to avoid chafing and blisters. Also look for socks that provide some
cushion underfoot.
• The shoes should be comfortable right away (they should not need to
“stretch out” or be “broken in”). You should have about a thumb’s width from the end
of your longest toe to the front of the shoe. There should be no slipping or irritation of
your heel and you should be able to wiggle your toes.
• Make sure you walk around in the shoes before buying them.
• Don’t buy for looks! Think fit before fashion!
 Exercise Safely
Being active is usually quite safe. But in rare cases, problems can arise. The best approach to
avoid these problems is prevention.

Prevent Sore Muscles or Cramps

• Only increase exercise a little at a time (think how often, how long, and how hard you
are working).
• Drink plenty of water before during and after exercise.
• Drinking beverages with electrolytes can help replenish lost fluids but use caution when
selecting your drink. Many sports and electrolyte drinks have lots of added sugar and
calories (i.e. Gatorade/Powerade). Try to find a low-calorie alternative such as Nuun
tablets.
• Wear socks that fit well and will keep your feet dry to prevent blisters.
• Warm up and cool down before and after every activity.

Warm up: Cool down:

• Do whatever activity you plan on • Do whatever activity you have been
doing but at a lower intensity (lower doing but at a lower intensity (lower
heart rate) for a brief time (5-15 heart rate) for a brief time (5-15
minutes) minutes)
• Do a few minutes of mild stretching • Do a few minutes of mild stretching

If You Do Get a Muscle Cramp:

• Hydrate!
• Alternate stretching and massaging the muscle
• Use ice for sore/tender muscles and heat for tense/tight muscles
In case of a sprain, strain, “pull” or bruise use R.I.C.E.
What R.I.C.E. stands for: What to do:
Rest (restrict movement) • Stop doing the activity.
• Rest for a few days (this will stop
excess bleeding and promote
healing).
Ice • Apply ice or cold compress for the
first 24-36 hours after the injury to
reduce pain, swelling, and bleeding.
• Schedule: 10 minutes on, 10 minutes
off.
• Always wrap ice or compresses in a
towel or cloth. Do not apply directly
to skin as this can cause frostbite and
more injury.
Compression (pressure) • Sometimes splints, tapes, or bandages
are necessary
• Apply pressure by wrapping the injury
with an elastic bandage. (ex. ACE
wrap) This will help reduce swelling
and blood flow to the area.
• The bandage should be tight enough
to reduce blood flow but not cut it off
completely. Loosen the bandage if
your toes or fingers begin to feel
numb or lose their color.
Elevation • Lift the injured area above heart level.
Keep it elevated whenever possible,
not just during icing.
• This helps reduce internal bleeding
and pooling of blood in the area,
which can cause pain and throbbing.
** In addition to using the R.I.C.E. principle, NSAIDs (Non Steroidal Anti Inflammatory Drugs)
can be helpful in reducing inflammation and pain. Common NSAIDs include ibuprofen (Advil,
Motrin) and Naproxen (Aleve).

Call your doctor if:

• You suspect a serious injury. If in doubt, call your doctor.
• You can’t move the injured area. Or there is immediate, severe swelling. This may be a
sign of a broken bone.
Stretching is one of the best ways to prevent and avoid muscle soreness, cramps, and injuries.
Stretching also helps you to feel relaxed and be more flexible.

How to Stretch:

 Do a short warm-up before stretching (never stretch a

cold muscle as this could lead to injury).
 Move slowly until you feel the muscle stretch. You
should stretch to the point of mild discomfort but not
pain.
 Hold the stretch for 15-60 seconds. Do NOT bounce.
 Relax, then repeat ≥4 times.
 Stretch within your own limits, try not to compare
yourself to others or compete.
 Breathe slowly and naturally. Do NOT hold your breath.
 It is recommended that stretching be incorporated at
least 2-3 times per week.

Important:
Listen to your body! Never stretch if you have pain before
you begin. If a particular stretch causes pain, stop doing it.

An Example Warm Up May Include:

• Walking briskly or marching in place for 5 minutes
• Arm Circles
o Stand with your feet shoulder width apart, knees slightly bent.
o Extend your arms straight out from the shoulders with your fingers
spread and palms down. Keep your buttocks and stomach tight.
o Rotate your arms in circles 10 times forward and then 10 times
backward. When finished, shake out your arms.
o Over time work up to 20 circles in each direction.
• Waist Bends
o Stand up tall with your feet shoulder width apart.
o Bend to the right, bringing your right arm downs the side of your
body and your left arm over your head. Look straight ahead and
count to 15. Slowly return to the straight up position.
o Repeat the exercise, bending to the left side.
o Over time work up to ≥4 times of these.

Here are some safe and easy stretches:

• Cross body arm stretch

o Muscles stretched: deltoid, teres minor, supraspinatus
(all shoulder muscles)
o Start standing or sitting tall.
o Grab one arm above your elbow with your opposite
hand and pull it across your body toward your chest
until you feel a stretch in your shoulder.
o Make sure to keep your elbow below shoulder height.
o Hold for at least 15 seconds and then repeat on the
other side.
o Repeat ≥4 times on both arms.

• Child’s Pose
o Muscles stretched: trapezius (upper back), latissimus dorsi (back), infraspinatus,
teres major, and teres minor (shoulder muscles)
o Kneel on the ground with your knees wider than hip-width apart and your feet
together behind you.
o Sit back on your heels (as best as you can) and fold
forward, resting your belly on your thighs.
o Extend your arms out in front of you and rest your
forehead on the floor. You'll feel this stretch in your
shoulders and back, in addition to your hips and glutes.
o Gently press your chest and shoulders toward the
ground to deepen the stretch.
o You can also walk your arms from left to right in front of
you to deepen the stretch in your sides.
o Hold for 15 seconds and repeat ≥4 times.
• Sitting Toe Touch
o Muscles stretched: hamstrings (back of legs)
o Sit on the floor with your left foot out straight
in front of you and your right foot tucked into
your thigh.
o Reach out your hands and slowly stretch them
towards your toes. Keep breathing and hold
the position for 15 seconds.
o You should feel the stretch in the back of your
legs.
o Switch legs.
o Repeat on both legs ≥4 times.

• Quadricep pull
o Muscles stretched: quadriceps (thigh)
o Start standing near a wall or support if you need one for
balance.
o Bring one foot back towards your buttocks and grasp the foot
with the arm on the same side.
o Pull the foot towards your buttocks. You should feel the
stretch in your thigh.
o Hold the stretch for 15 seconds then switch legs.
o Remember to breathe!
o Repeat ≥4 times on both legs.

• Back Press
o Muscles stretched: erector spinae (back)
o Lie on your back with your knees bent and your hands
clasped behind your neck. Keep your feet flat on the floor.
Take a deep breath and relax.
o Press the small of your back against the floor and tighten
your stomach and buttock muscles. This should cause the
lower end of your pelvis to rotate forwards and flatten
your back against the floor.
o You should feel this stretch in your lower back.
o Hold for 15 seconds. Relax.
o Repeat ≥4 times.
• Back Stretch
o Muscles stretched: erector spinae (back), gluteus muscles (buttocks), iliopsoas (hip
flexors)
o Lie on your back with your knees bent and your arms flat
on the floor at your sides. Keep your feet flat on the floor.
Take a deep breath and relax.
o Grasp the back of one knee (not the top of the knee) with
both hands and pull as close to your chest as possible.
Hold for 15 seconds.
o Return to the starting position.
o Repeat with the other leg.
o You should feel this stretch in your back, hips, and
buttocks.
o Repeat stretch on each side ≥4 times.

• Achilles (heel) Stretch

• Muscles stretched: Achilles tendon (heel), gastrocnemius (calf)
• Stand facing a wall an arm’s distance away, with your knees straight and your heels
flat on the floor.
• With your hands resting on the wall, allow your body to lean forward by bending
your elbows slowly. Keep your legs and body straight and your heels on the floor.
• This can also be done one leg at a time.
• To stretch the calf muscle from this position
bend at the knee.
• You should feel this stretch in your heel and
the back of your leg.
• Hold for 15 seconds.
• Repeat on both legs ≥4 times.