But you know what’s even better than treating injuries and fractures?
Avoiding them altogether.
So we’ve created this step-by-step guide to help you do just that – avoid joint fractures and injuries!
1. Keep moving. While it may seem logical to slow down once you start protecting your joints, that’s actually the worst thing you can do to avoid joint injuries. By using your joints less, you allow them to become less flexible, making you stiff and more susceptible to injury. Keep walking, dancing, golfing, whatever you do – but also remember the little things. Stand up from your desk occasionally. Change positions. Stretch. Every motion counts.
2. But be careful when you stretch. You’ve probably been warned to stretch before working out so you don’t pull a muscle. Unfortunately, that advice is outdated, and possibly even dangerous. Instead of stretching cold muscles and joints, do what’s called “an active warm up” first. Walk slowly, march in place, or do something easy to get your body moving. Then you can stretch – and you should try to stretch at least three to four times a week, or even every day!
3. Keep it low impact. When it comes time to choose your workout and how to keep moving, make sure you choose something that doesn’t jar your joints. Consider swimming, walking, dancing, certain aerobics classes, or yoga. All of them count as exercise, and all of them help prevent these injuries.
4. Don’t forget your muscles. Part of avoiding these injuries is taking care of your muscles. Strong muscles help keep your joints stabilized. Stable joints are less prone to injury. It’s that simple. Pay close attention to strengthening your core muscles – the ones in your stomach and back – because those will help you maintain your balance so you reduce your risk of falling and hurting yourself.
5. Don’t overdo it. Have you heard the adage “no pain, no gain?” Well, ignore it. Yes, you may be sore for a day or two after you start working out, but there’s a difference between an ache that indicates you’ve been working hard, and pain. If you hurt more than 48 hours later, give yourself a break. It’s easy to overwork the joints that could end up causing an injury or fracture instead of preventing one!
6. Lose weight if necessary. An added benefit of moving your body is that you’ll probably lose weight, and that might be a good thing. If you’re truly carrying too much weight, you’re putting your joints at risk for injury. Think of it this way – for every pound you lose, you take four pounds of pressure off your joints. So be honest with yourself, and if you need to lose weight, make it a priority. And if you don’t need to lose weight, make sure you aren’t gaining any either. All this working out can make you hungry, so keep an eye on your scale.
7. Maintain range of motion. All of the above steps combined will help you maintain range of motion. The easier and more fully you can move a joint, the less likely it is to be injured. Plus, the more mobile and functional you stay, too!
8. Check your shoes. This one may sound too basic to be helpful, but many people don’t think about their shoes. However, the right shoes can be the key to so much when it comes to an injury or fracture like this. They help you with balance, they help with posture, they can even reduce strain on your knees and hips. Speaking of…
9. Pay attention to posture. Good posture isn’t about an outdated sense of propriety. Good posture is about not hurting yourself! The human body is designed to be in alignment. Whether you’re sitting, standing, or walking, slumping, slouching, and stooping all take your joints out of alignment – which leads to pain, discomfort, and injury. So listen to your mother and sit up straight.
10. Take care of your bones. Strong bones lead to strong joints. And strong bones are harder to break. Get enough calcium and vitamin D. Do weight bearing exercises, or lift weights. Protecting your bones really will help protect your joints.
11. Treat when necessary. Here’s the unfortunate truth – none of us are indestructible. So when you do end up with a joint injury, despite your best efforts, use the right treatment. If you suspect a fracture, see your doctor as soon as possible. For joint injuries, stick to ice, not heat. Ice will reduce swelling and help ease the pain. Use a brace if the joint injury is serious enough to merit immobilization. And reach for Soothanol X2 – the safe, fast topical pain reliever. With just two drops, you’ll feel better in seconds.
Eleven simple steps. That’s all it takes to avoid joint injuries and fractures.
Between these, and Soothanol X2, joint injuries and pain can practically be a thing of the past!