Fitness Tips from JOI

By Jon Stiffler PTA/Sports Center Manager

Fitness Tips

Don’t Forget Your Warm-up

Need fitness tips? Warming up before exercise is essential to preventing injury. Beginning each workout with a low intensity exercise raises your heart rate, as well as warms up your muscles in order to prepare your body for more intense exercise. Dynamic stretching is also frequently used with low intensity exercise as part of a warmup routine. Dynamic stretching is stretching with movements that typically mimic activities performed during a workout. They are most effective prior to exercise.

JOI has Fitness Tips that can help your workouts.

Man and woman running

Perform Static Stretching AFTER your Workout

Performing static stretches after your workout routine is important for injury prevention as well. A post-workout stretch allows your muscles to lengthen after they are already warm, which helps relieve the feeling that your muscles are tight after exercising. Static stretches are held in a still position and are better for after exercise because they are used to increase flexibility and cool down.

Fitness Tips: Hydrate

It is easy to forget to drink water while exercising, but without proper hydration you become fatigued much faster and can become dizzy and unstable. Water helps keep muscles active for longer periods and is essential for fueling your body for exercise. Hydration allows you to endure a higher-level workout and exercise for a more extended period.

Find an Exercise You Enjoy

Finding an exercise you enjoy is important and individual for each person. If you don’t like how you are exercising, it will be harder to stay motivated and continue to workout. If you are having trouble finding an exercise that is right for you, visit our Alternative Exercises to Running page!

When Starting a New Fitness Routine, Ease Into It

It is important when starting a new fitness plan to ease into your workouts. Starting a program at too high of intensity or working out too frequently can cause your muscles to become more fatigued for longer periods. This can also increase your chance of injury. This increases soreness, which can lead to lower motivation, as well as abandoning the fitness plan altogether.

JOI Rehab – Fitness Tips

Whether you are suffering from back issues, joint pain, or injuries resulting from any type of activity, JOI has 12 physical therapy clinics conveniently located in Jacksonville and Northeast FL who specialize in orthopedic rehab.

If you are interested in scheduling an appointment at JOI Rehab for physical therapy, call (904) 858-7045. Come see us!


All JOI Physicians, Physical Therapists and Occupational Therapists now offer Telemedicine services for virtual visits from the convenience of your home. If you feel that it is best to stay in your own home during this time, we can still provide orthopaedic Telehealth services for you. Through the download of the free Zoom app on the your phone, tablet or laptop. Our physicians and Telehealth for Physical Therapy can evaluate you and provide the care you need.

JOI Fracture and Injury Care

JOI Physicians are currently offering ASAP Fracture care. Make an appointment by calling (904)JOI-2000. This is a new option for patients who would like to avoid the emergency room. To learn more about this service, read this article about fracture and injury care.

By: Jon Stiffler PTA/Sports Center Manager

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