Preparing the Body Before Exercise to Prevent Injuries – with Dr. Ahmed Salama

Exercise is beneficial for both physical and mental health, but it can lead to injuries if the body isn't properly prepared. Dr. Ahmed Salama, specialist in physical therapy and sports rehabilitation, emphasizes that proper physical preparation significantly reduces the risk of muscle strains, sprains, and chronic injuries that can impact overall performance.

The Importance of Warming Up Before Exercise

According to Dr. Ahmed Salama, warming up is not just random movement—it’s a vital phase that stimulates both the circulatory and muscular systems. It helps to:

• Increase blood flow to the muscles

• Gradually raise body temperature

• Improve joint flexibility

• Decrease the risk of injury during exercise

Steps to Prepare the Body for Exercise

1. General Warm-Up

Perform light activities like brisk walking or rope jumping for 5–10 minutes to increase body temperature.

2. Dynamic Stretching

Dr. Ahmed Salama recommends dynamic stretches (like arm and knee swings) to ready the body for movement without causing muscle stiffness.

3. Neuromuscular Activation

This includes basic exercises to activate major muscles involved in your workout, such as squats, push-ups, or balance drills.

4. Mental and Focus Preparation

Dr. Ahmed Salama highlights the importance of mental readiness, especially for athletes, through breathing techniques or brief meditation.

Additional Tips from Dr. Ahmed Salama

• Avoid static cold stretching before exercise—save it for the end of your workout

• Never start intense training without a proper warm-up

• Stay hydrated before starting your workout

• Wear proper clothing that allows free movement

When Should You See a Physical Therapist?

If you suffer from frequent muscle strains or have a history of joint injuries, Dr. Ahmed Salama recommends visiting a physical therapist for a full assessment and a personalized strengthening plan to prevent future injuries.