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Avoiding injuries when working out

May 8, 2012 3:01:58 PM PDT
Jordan Metzl is a tri-athlete and a sports medicine doctor who has some advice for people who want to live longer. "If there were a drug that was known to make you live on average five years longer, have a longer happier and healthier life, and you didn't take that drug every single day of your life, you would be crazy. We have that drug and it's called exercise," he said.

Metzl has just come out with The Athlete's Book of Home Remedies.

"The tips that I teach people are how to recognize what they can take care of on their own, which is most of the stuff, and then when they need to see a doctor," he said.

For starters avoid a back injury, one of the biggest sideliners.

"The key for the back is strengthening the core muscles - the front and back of the spine at the same time. The best way to do that is an isometric plank. I love these because you can do them anywhere any time," Metzl said.

45 seconds a day will help significantly.

If you're running or walking and you feel pain in your shin, you're not alone.

"With running, it probably means you are rolling too much," he said.

The fix is probably a better pair of running shoes that prevent that roll.

How about that knee? Try building up the muscles around your knee to avoid problems with squats or the more challenging plyo-metric jump squat.

"That starts to build all the muscles around your hips, your quads,your gluts. That's a lot of load off your knees," Metzl said.

When it comes to keeping up your energy, the doctor says to remember that calories are fuel.

"The key with energy is prefueling before your workout, so go get that bagel. Get a banana. Get something that you like to eat. Eat it about 45 minutes or a half-hour before you workout, then get out there and get going," he said.

This ironman physician knows that goals keep you motivated.

"If you have something you're commited to work towards that goal," Metzl said.

For more information, please visit www.drjordanmetzl.com

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