One of the perks of maintaining a healthy and active lifestyle is preventing potential injuries. Every year, millions of Americans are derailed from some form of orthopedic injury. Of course, you can’t possibly prevent all injuries, but there are several steps you can take to help prevent them.
- Increase your strength: Focus on strengthening exercises that target specific muscle groups, especially the core, legs, back, and arms. Strong muscles lead to strong bones.
- Stay active: Keep your body moving. It is recommended that you take at least 10,000 steps per day for optimal health. Instead of taking the elevator, take the stairs. Choose the parking spot further away from the entrance.
- Maintain a healthy weight: Being overweight puts unnecessary pressure on your bones and joints. People who are overweight tend to be at higher risk for musculoskeletal injuries.
- Consume a healthy diet: Eating a well-balanced, nutritious diet is key to muscle and bone health. Your diet should consist of plenty of protein, fruits, vegetables, and water. Protein is not stored by the body and must be consumed daily for muscle growth, repair, and maintenance.
- Prioritize rest and recovery: Listen to your body. Many injuries happen as a result of fatigue. Ensure that you have sufficient time to recover between workouts.
- Warm-up and cool down: Prior to any exercise routine or sport, warm up your muscles. Start with a light cardiovascular warm-up so you can get blood flowing to your muscles. Cold muscles are much more susceptible to injury. Most people tend to forget to cool down after exercise. Slowing down the heart rate and stretching is an important part of your exercise routine.
- Adopt good posture: Good posture puts your body in better alignment and puts less strain on your muscles, bones, and joints.
- Use proper form and technique: Always perform exercises and daily activities with good form.
- Wear quality shoes: Wear shoes that provide you with adequate arch support. This will help you avoid shin splints and stress fractures.
Orthopedic injuries can set you back for months. Some injuries can be healed through non-surgical treatments, but many require surgery. The best action you can take is to focus on prevention. Taking care of yourself with the tips given above will give you the best chance at avoiding injuries. If you do experience a nagging injury that is not subsiding despite at-home treatments, give our office a call today and schedule an appointment. It is our goal to provide you with high-quality, advanced orthopedic treatment options so you can get back to the activities you enjoy.
Dr. Ramesh Chandra has been practicing orthopaedic surgery in the Washington DC Metropolitan area since 1984. The Center for Orthopaedics and Sports Medicine is easily accessed from anywhere in the Washington DC metropolitan area, with offices located in Falls Church, Reston/Herndon, and Tysons Corner.