Some injuries are inevitable, but some can be prevented with a few simple lifestyle changes. Find out how to avoid injuries and keep your muscles and bones healthier for longer.
Regardless of your activity level, you can easily injure your muscles or bones. Even office workers can develop injuries in their wrists, backs, and necks — especially if they smoke or are carrying a few extra pounds. Smoking reduces the body’s ability to heal, while excess fat contributes to strain injuries.
Our experts at Mid Atlantic Orthopedic Associates treat a large number of injuries related to the muscles and bones. Below, they share how to prevent many of these injuries.
Pain in the wrist
Typing on a keyboard for hours at a time can lead to injuries in wrist tendons. To avoid developing injuries and pain, keep your hands below elbow level and take frequent breaks when you feel discomfort. Stretching your wrists and fingers can help with your symptoms.
Numbness and pain in the neck
The average human head is about 10-12 pounds. However, when you extend your neck forward, as most people do when reading texts on their phone, your neck becomes a lever that has to support up to 45 pounds, depending on how much you tilt your head forward.
The extra weight can cause strain injuries in the neck, leading to stiffness, numbness, and pain. However, as long as you keep your neck straight and view your screen at eye level, you can avoid putting excess pressure on your neck.
Numbness and pain in the lower back
Office workers and people who spend a lot of time sitting down may experience numbness and pain in their lower back due to constant pressure on the nerves.
This constant pressure can irritate the nerves and cause chronic pain. However, you can relieve some of the pressure by taking frequent short breaks or alternating between sitting down and using a standing desk.
Knee pain
Knee pain is a common complaint in athletes who run long distances, so much so that it’s referred to as “runner’s knee”, an injury that affects the kneecap.
Experts believe that injuries to the kneecap are caused by a strength and size imbalance of the muscles supporting the kneecap. One way to prevent runner’s knee is to space out your runs a day apart to allow your muscles to heal between workouts.
Learn more about preventing and treating injuries
Our experts frequently treat musculoskeletal problems all over the body with both conservative methods, such as injections, medications, and physical therapy. If your problem is severe, surgery may be the best solution.
If you’re experiencing any pain or discomfort, contact us to schedule an appointment and find out how we can help.
