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An ounce of prevention is worth a pound of cure - this proverb certainly applies to orthopedic injuries! Maintain flexibility and core strength, take time to warm up and cool down properly and be careful not to overdo it - all of these will help prevent injuries that could keep you away from activities you enjoy.
There are a number of things you can do to prevent injuries:
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Never skip the warm-up - When you jump right into your exercise, you are more likely to strain or tear your muscles. Do your normal activity at a low intensity for 5 to 15 minutes to give your muscles better elasticity
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Don't forget form - Get proper instruction before trying a new activity so that you learn the right way to do it. Then watch what you're doing while you exercise
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Try a variety of exercises and sports - That way, you won't overexert the same muscles and you will be more fit all-around
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Improve your overall strength and fitness
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Know your level of fitness - and the demands of your sport or activity
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Control your weight - When you walk, each extra pound adds four pounds of pressure to the kneecap. Climbing steps, that pound adds 20 pounds of pressure
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Buy sturdy shoes made for your activity and replace them when the inner or outer soles appear worn
Mercy is here to help!
Use the links to the right to learn more about sport-specific muscle training, stretching and strengthening tips, and more!
Also, we encourage you to explore Mercy's Fitness For Life© program, presented by the Mercy Preventive Health Center. Fitness For Life© combines the latest technology in exercise, sports sciences and preventive health with cardiopulmonary diagnostics to measure health status and fitness. You can also get a prescription for a complete exercise program, including ways to prevent injuries.
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Find a Mercy-affiliated orthopedic surgeon near you using our
online physician directory, or
speak with a Mercy Orthopedics representative at (916) 851-2110.
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