Orthopaedics is a field of medicine that deals with the treatment of diseases of the musculoskeletal system. Your musculoskeletal system is made up of tendons, muscles, ligaments, bones and joints. There are several kinds of injuries and conditions that can affect you in these areas. But if you take the necessary prevention measures, you will remain physically fit and healthy, and you will avoid the common orthopaedic injuries and conditions.
Tips to Prevent Musculoskeletal Injuries and Conditions
Whether you are a serious athlete, weekend trainer or exercising for good health, the following tips will help to protect you against injuries.
1. Get physical checkup
Identify your strengths and weaknesses by going for pre-season or annual sports physical checks at your local sports clinic. Your healthcare practitioner will help you to know the games that are appropriate for you, and also your physical exercise limits. You need to tell the doctor if you have any chronic illnesses and get suggestions on how to safely modify your activities to accommodate your health conditions. And if you have concerns about your physical fitness, consult your orthopaedic specialist before embarking on any new activities.
2. Warm up before exercising and cool down after activity
Many injuries occur in the first few minutes of activity because athletes didn’t loosen their muscles before starting the game. Tight muscles put stress on the bones, tendons and joints, and this makes you prone to injuries. Thus, take five to ten minutes to do conditioning and stretching exercises before and after practice, training or games to reduce your chances of injury.
3. Ensure a gradual increment in activity
Set realistic goals for your current fitness level and injury history. Resist the urge to get crazy about a new type of workout until your body is fully adjusted to your new activity level. Take it slow and be attentive to how your body feels during activity.
4. Get a personal trainer
You can hire a personal trainer to help you develop a conducive programme that is suitable for your physical needs and the demand your chosen sport or activity places on your body. An experienced trainer will help you to develop a personal plan to reach your performance and fitness goals in an efficient and safe manner.
5. Seek guidance from your team’s athletics trainer
Certified athletics coaches keep the athletes safe and able to perform at their peak. They can diagnose and treat most musculoskeletal conditions, stop minor problems from escalating and get you back into the game safely and quickly.
6. Use proper techniques
Learn and use tried and proven techniques to help you prevent injury.
7. Stay well hydrated
Dehydration reduces performance in exercise, so don’t wait for thirst before you drink water. Adjust your intake of fluids in accordance with the intensity level of your workout and the temperature of the environment. In addition, avoid sugary or carbonated drinks and caffeine. Orthopaedic specialists recommend that you drink a quart of water during the two hours before exercise, then a glass of water every 15 minutes during your sporting activity. Also, add some carbohydrates to restore your glycogen reserves if you exercise for longer than 90 minutes. A good source is carbohydrate foods and sports drinks.
As a sportsman or woman, you are prone to many kinds of injuries in your musculoskeletal system. Taking proper care of your body in your lifestyle and during your sporting is essential in maintaining physical fitness and avoiding injury. Follow the above tips, and they will keep you safe from these injuries.