3 Do’s Before You Even Think About Exercising

3 Do’s Before You Even Think About Exercising

I infuse, I run, I workout, I get bleeds. I’ve never wanted to let my hemophilia stand in my way, but what if there was something that could be done to reduce the limitation of joints and reducing the number of bleeds due to exercising.

According to WebMD, “Developed muscles help protect joints from bleeding; they act as a buffer that protects the joints. These muscles and the resulting protection accumulated are developed by being active, exercising, and living a healthy lifestyle.” People who have hemophilia need to think about their activities to avoid injury and serious bleeding. Stretching to warm muscles is a must before you exercise. The last thing a non-clotter wants is muscles pulled or torn, which can lead to bleeds. Although the sports generally recommended (swimming, bicycling, and walking) may be good, I ultimately will pick the activities I enjoy. The important keys to my daily ritual are:

Warm Up

1. Infuse before warming up

  • Chest stretch – Place two pillows lengthwise on the ground. Lie face up on top of the pillows so that your head and back are supported but your lower body lies directly on the floor. Raise your arms up so that they form a “T”, “Y,” or “I” position. Each position stretches a different part of your anterior chest. You should feel a stretch in front of your chest.
  • Hamstring stretch – Sit on the floor, using a towel or exercise mat for cushioning if needed. Hold each end of a long towel in your hands and wrap the middle of the towel around one foot. Still holding the towel, lie back with your legs lying straight out on the ground. Use the towel to raise your leg up in the air until you feel a stretch in the back of your thigh. Try to keep your knee straight throughout the sustained hold. Repeat on the other side.
  • Gluteus stretch – Lie on your back with both knees bent so that your feet are placed on the floor. Bring your right knee up towards your right shoulder as you straighten your left leg on the ground. Support your leg by placing your hands beneath your thigh and hold. You should feel a stretch in your buttock and lower back. Repeat on the other side.
  • Shoulder and upper back stretch – Start by kneeling on your hands and knees. Keep your hands on the ground, and allow your backside to sit back towards your heels. Allow your head to relax as you sit into the stretch. You should feel the stretch under your arms and along the back and side of your trunk.
  • Hip flexor stretch – Sit on the edge of a firm bed. Lie on your back and bring one knee towards your chest holding onto the back of your thigh. Allow the other leg to hang. You should feel a stretch in front of the hip and/or thigh of the leg that is hanging. Repeat on the other side.

3. Go Slow to Go Fast but make sure you get to 80%

Only you know your body, as you’re warming up you either feel bad or good. Properly take your time; so you get to a place where you’re in the right frame of mind, this will prevent injuries.  However, in the end you are doing your whole body good if you get that heart rate of to 80%.

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