Your skeletal and muscular systems are strong body systems that are responsible for movements during exercise, sports and day-to-day life. While muscles and bones are strong, repetitive participation in physical activity as well as improper training can lead to bone and muscle injuries. Bone and muscle injuries can include strains, sprains, tendinitis, stress fractures, bone bruises and fractures. These injuries can be painful and temporarily sideline you from the activities you enjoy the most. Fortunately, there are actions you can take to help prevent injuries to your bones and muscles.
Step 1
Wear appropriate footwear for the activities you are participating in. The American College of Podiatric Sports Medicine recommends wearing footwear appropriate to your foot structure, body weight, the movements of your feet and the type of physical activity you are participating in. Shoes should have adequate shock absorption, fit snugly in the heels and allow enough room for your toes to wiggle. Shoes should be replaced when they become worn or damaged.
Step 2
Warm-up. Participate in a five to 10-minute warmup prior to engaging in exercise or sports. Walk, jog, use an elliptical machine or complete jumping jacks. A warmup can help to loosen your muscles and prevent injury.
Step 3
Stretch prior to exercising or sports. Stretch all of your major muscles -- including your arms, shoulders, neck, hips, hamstrings, quadriceps and calf muscles. Hold each stretch for 30 seconds. Plan to stretch for five minutes. Never stretch any body part to the point where you experience pain.
Step 4
Engage in cross-training to give your bones and muscles a rest. For example, if you run five days per week, opt to participate in a low-impact cross training activity twice a week in place of running. Consider swimming, riding a bike or using an elliptical machine. Low-impact exercises will give your muscles and joints a rest while helping you to maintain your endurance. This can help prevent overuse injuries such as stress fractures or tendinitis.
Step 5
Rest in between strength training workouts. The National Academy of Sports Medicine recommends taking at least one day off in between strength training sessions. This allows your muscles time to recover and rebuild.
Step 6
Listen to your body. If something hurts, avoid exercise or sports participation for a few days. Rest and ice your injury. If pain persists for more than a few days, visit with your physician.
Tips and Warnings
- Prior to beginning sports participation or an exercise program, consult your doctor. Your doctor can help determine if you are healthy enough for physical activity and provide you with advice on exercising.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Luccett; 2008
- American Academy of Podiatric Sports Medicine: Running and Your Feet
