Avoid orthopaedic injuries: Tips, exercises to keep your joints, bones healthy | Health

Maintaining healthy joints and bones is critical to overall well-being and quality of life, and orthopedic injuries such as fractures, sprains, and strains can be painful and limit your ability to perform daily activities. important to prevent Luckily, some precautions, tips and exercises can help you avoid common orthopedic injuries and keep your joints and bones healthy.

In an interview with HT Lifestyle, Dr. Pavan Kumar Chebi, an orthopedic surgeon at Apollo Spectra Hospital, Bangalore, suggested the following tips to avoid common orthopedic injuries.

1. Regular exercise: Engaging in regular physical activity is essential to strengthening muscles, increasing flexibility, and maintaining bone density. To promote bone health, incorporate exercise that focuses on weight-bearing activities such as walking, jogging, dancing, and weightlifting.
2. Warm up and cool down: Always warm up before starting any physical activity. This prepares your muscles and joints for the upcoming workout and reduces your risk of injury. Likewise, cooling down after exercise helps the body recover and prevents stiffness.
3. Proper technique and form: Whether you participate in sports, lift weights, or perform any other physical activity, learning and using correct technique and form is essential. Improper movement can strain joints and increase the risk of injury.
4. Wear proper gear: Use protective equipment such as helmets, knee pads, wrist guards and appropriate footwear depending on the activity. This device provides support, stability, cushioning and reduces impact on joints and bones.
5. Listen to your body: Watch for signs of pain, discomfort, or fatigue during physical activity. Continuing to push through pain can lead to injury. If pain persists, it is important to consult a doctor.
6. Maintain a healthy diet: Proper nutrition plays an important role in maintaining healthy bones and joints. To support overall bone health, include foods rich in calcium (milk, yogurt, leafy greens), vitamin D (fatty fish, eggs, fortified dairy), and a variety of fruits and vegetables in your diet. Make sure it is included.
7. Avoid overtraining: Give your body plenty of rest and recovery time between workouts. Overtraining can lead to stress fractures and other orthopedic injuries. Incorporate rest days into your exercise routine and listen to your body’s needs.

Dr. Indranil Halder, Senior Consultant Orthopedic and Joint Replacement Surgeon at Ujara Cygnus Hospital Group, has added to the list of tips and exercises that will help you avoid common orthopedic injuries and keep your musculoskeletal system strong. rice field.

1. Maintain a Healthy Weight: Excess weight puts additional strain on your joints, especially your knees and hips. Maintaining a healthy weight reduces the risk of developing diseases such as osteoarthritis. Follow a balanced diet and engage in regular physical activity to achieve and maintain a healthy weight.
2. Stay Active: Regular exercise strengthens muscles, increases flexibility, and supports joint health. Incorporate activities that promote cardio, strength training, and flexibility into your routine. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous activity per week.
3. Warm up and cool down: Warm up your muscles with dynamic stretching and light cardio before engaging in physical activity or exercise. Cooling down after exercise allows your body to gradually recover. Stretching exercises during both the warm-up and cool-down phases can improve joint flexibility and prevent injury.
4. Use proper form and technique. Whether you’re lifting weights, playing sports, or doing any other physical activity, it’s important to use proper form and technique. Improper form puts strain on your joints and can lead to injury. If you’re not sure of the correct technique, work with your trainer or coach to make sure you’re using the correct form.
5. Please wear suitable shoes. Choose shoes that provide the right support and cushioning for your specific activity. Shoes with proper arch support, shock absorption and stability can help reduce the impact on your joints. Replace worn out shoes to maintain optimal support.
6. Take regular breaks: If your work or life involves repetitive movements or long periods of sitting or standing, take regular breaks to reposition and stretch. Prolonged, repetitive activities can strain joints and increase the risk of overuse injuries.
7. Listen to your body: Watch for signs of joint discomfort or pain. Overcoming pain can exacerbate existing damage or create new damage. If you have persistent or severe pain, consult a medical professional.
8. Focus on joint-friendly exercises. Incorporate low-impact exercise into your daily routine to minimize stress on your joints. Activities like swimming, biking, elliptical training, and yoga are gentle on your joints and offer great health benefits.
9. Strengthens supporting muscles. Strong muscles support joints and reduce the risk of injury. Include exercises that target the muscles around your joints, such as leg lifts, squats, lunges, and core-strengthening exercises. Consult a fitness professional for the right exercises for your specific needs.
10. Prioritize rest and recovery. Give your body enough time to recover between workouts and strenuous activities. Rest allows muscles and joints to heal and rebuild, reducing the risk of overuse injuries.

By following these tips and incorporating regular exercise and healthy habits into your lifestyle, you can significantly reduce your risk of common orthopedic injuries. Remember to consult your doctor, orthopedic surgeon, health care professional, or physical therapist for personalized advice and guidance based on your individual needs, fitness level, and limitations.