When exercising for health and fitness, we can be more at risk for overuse injuries. We can build strength in our joints and avoid joint injuries by stretching and exercising correctly. Common joint injuries include a twisted ankle, sprained wrist, overextended elbow, and damaged knee ligaments.
Typical joint injuries occur in the knees, ankles, wrists, shoulders and elbows. These joints can swell and suffer from inflammation and redness, making them immobile and limiting their range of motion. Joint injuries often occur as a result of bicycle wrecks, falling in contact sports, and car accidents. They can range from sprains to fractures and dislocations.
We can take following steps to help prevent joint damages:
Avoid doing too much, too soon. Never increase the length of the workouts by more than 10 percent from one week to the next, and never increase both the length and intensity of the workout at the same time.
Maintain strength in the muscles surrounding the joint area. To strengthen the knees, do calf raises, lunges, squats, and leg lifts. For the shoulders, do simple moves such as push-ups, lateral lifts with light weights, and bench dips.
Train smart by cross-training. Repetitive-motion injuries caused by doing just one sport or workout are some of the most common. We can prevent them by doing different sports or activities that work different muscles.
Never skip warm-ups or cool downs. Tight or stiff muscles around a joint will make the area more prone to injury. This is especially important in sports that require quick movements, such as basketball and tennis.
Always use proper technique and body mechanics when playing sports involving repetitive motion, such as tennis and golf. Taking lessons from a certified coach or trainer every once in a while can help in both learning and proper form, this can reduce injury risk substantially.
Keep in shape. A high cardiovascular fitness level is crucial to avoid joint injuries. Otherwise, as we tire our form can fail and joints will carry unbalanced weight.
Be sure to wear proper shoes that provide adequate support during exercise.
It's important to know the limits and not exceed them when exercising or participating in physical activities. Proper care of joints can preserve function in the long term and encourage physical activity.
Need more advice or treatment? Many health care experts at antarnaad are always here to help you out. Antarnaad is a growing network of experienced physiotherapists, dietitians and nutritionists, fitness trainers and Yoga experts providing treatment for all the conditions. For more information visit our website www.antarnaad.net or call our Consultant: Mb: 9899700187
