Orthopedic medicine provides valuable insights into maintaining healthy bones and muscles. By listening to their advice and avoiding these five habits, you can take proactive steps to prevent injuries and promote overall musculoskeletal well-being. Remember, the decisions you make today can have a significant impact on your bone health in the future, so prioritize habits that support a strong and resilient musculoskeletal system
Activities and effort during pain
Orthopedists warn against engaging in activities, especially sports, when you feel bone or muscle pain. While exercise is effective in relieving pain due to mechanisms such as the secretion of opioids and endorphins, pain or inflammation may indicate an underlying injury and provoking them can exacerbate the problem. Many fitness addicts simply do not stop exercising and do not let the place of pain rest, often based on the assumption that if it hurts, exercise will relieve the pain and everything will pass faster. What they don't know is that when they continue to exercise during pain, they aggravate the problem that the pain is a signal for and can cause overload and long-term damage. Persistent pain in muscles, tendons, ligaments or joints requires immediate attention from a doctor.
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Weightlifting without technique
Resistance training has many health benefits, including an aesthetic improvement in body appearance. But standard weightlifting has a technique; Lift - lift over the head in one continuous movement, or push - lift from the floor to the shoulders in one movement, and then from the shoulders to the head in another movement. When lifting weights, emphasis should be placed on the technique to prevent injuries such as tension, tears and sprains. The wrong shape can lead to an imbalance in muscle involvement and pressure on the joints. Orthopedic doctors recommend starting with lighter weights and seeking guidance from professionals such as personal trainers to ensure proper technique and reduce the risk of injury.
Technique must be here. Weightlifting, Photo: Freepik
Avoid cross-training
Orthopedic specialists emphasize the importance of combined training, a practice that involves a combination of different exercises to focus on different parts of the body. Combined training not only improves balance, flexibility and agility, but also prevents injuries resulting from repeated pressure on specific body parts. Neglect of cross-training can increase the risk of injuries, such as stress fractures that occur due to bone strain that are too frequent and therefore erode bone faster than the body can manage to repair wear, especially in athletes of all ages.
Skipping physical therapy after surgery
Post-operative physiotherapy is designed to improve the patient's functional abilities by treating nerve-muscle-skeletal problems, and to bring him to a preoperative state or at least as good a condition as possible. Orthopedic surgeons unanimously recommend not to neglect physiotherapy after surgery due to bone or muscle problems. Physical therapy at this point is essential for recovery, helping in pain management, reducing swelling and preventing scar tissue formation. Patients are urged to adhere to the prescribed physiotherapy program to optimize their rehabilitation process and achieve the best possible results after surgery.
Physiotherapy can bring you back to your pre-operative state, Photo: Freepik
Ignore meetings with experts
Orthopedic surgeons emphasize the importance of not neglecting known injuries and recommend consulting specialists without delay. While discussing concerns with a primary care provider is a good first step, a visit to a specialist orthopedist is essential for a comprehensive evaluation and special treatment options. Delay and postponement of appointments with specialists can lead to further complications and adversely affect the patient's quality of life.
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