Avoiding Fractures and Other Injuries

Whether you’re an athlete or an amateur, one wrong move can lead to an injury that can put your fitness regimen in timeout. Learn to identify common types of injuries and get tips on how to protect your skeletal framework.

According to Harvard University, there are three common types of injuries. Sprains, or ligament injuries, can be as minor as a stretched ligament and as serious as tears in the ligament fibers. Strains are injuries to the muscle and tendonitis is inflammation of the connective tissue in and around the joints.

Prevent exercise perils by taking a few precautions.

Omit overtraining. Common overtraining mistakes include lack of rest between challenging workouts and training for too long, which can gradually lead to a serious injury. Balance hard training days with easier days, and when in pain, avoid activities that aggravate the condition.

Use the proper gear. If you’re a runner who hits the track or trails regularly, invest in a new pair of shoes every 500 miles. After accumulating this amount of usage, running shoes can lose support and fail to provide proper cushioning to protect the body from the repeated impact of running.

Stretch yourself. While it isn’t clear whether or not stretching exercises actually prevent injuries, they can play a role in helping you maintain muscle flexibility and range of motion, which in turn could help you reduce your injury risk.

Take care of your bones from the inside out by incorporating nutritious foods known for their bone-strengthening properties.

Consuming at least three servings of dairy each day can provide the recommended intake of calcium your bones need to stay strong. Fatty fish, eggs and reduced-fat fortified foods―such as cereal, milk and cheese―provide abundant sources of vitamin D, the key nutrient that helps the body absorb calcium. Sunflowers, chickpeas, sesame seeds and foods containing soybeans, are all good sources of phytochemicals—plant estrogens that can help slow bone loss.

If you become injured with a muscle strain or sprain, most experts recommend treating the affected area with rest, ice, compression and elevation―also known as RICE―within 72 hours to prevent further inflammation.

Avoid excessive consumption of carbonated drinks, sugary beverages and alcohol, which can leach your body’s essential calcium stores and make you more prone to bone fractures.

Participation in resistance training, such as weightlifting or using stretchy exercise bands, increases bone density.

Back