National Bone and Joint Day 2024: Expert Insights on Preventing Injuries

National Bone and Joint Day is observed on 4th August every year in India. This is a nationwide health campaign initiated by the Indian Orthopaedic Association (IOA) in 2021 to highlight the importance of strong bones and joints in people of all ages. The day is celebrated to raise awareness about the necessity of preserving healthy bones and joints and preventing various musculoskeletal disorders and conditions. 

Our musculoskeletal system is the cornerstone of our movement abilities, allowing us to move freely. However, many people ignore the importance of maintaining healthy bones and joints until issues emerge. However, there are some critical actions that you can take to live a more active and pain-free life. 

Preventing Injuries During Physical Activities 

Here are some key insights and tips to help you stay fit and active while minimizing the risk of injuries. 

Warm-up and stretching 

It is important to warm up properly before engaging in any physical activity. This helps to increase blood flow to the muscles and prepare them for physical activity, minimizing the risk of strains and sprains. Incorporate dynamic stretches that mimic the movements that you will make during exercise. It is also important to ensure cooling down after a workout by performing stretching exercises to maintain flexibility and prevent muscle tightness.

Try different activities 

Muscle strains can occur due to repetitive movement of the same muscle or joint. To prevent this, engage in activities that target different muscle groups and use different movement patterns. 

Use proper equipment and technique.

Whenever performing any kind of physical activity, use proper equipment appropriate for the particular activity. Wear good quality footwear and equipment to prevent the risk of injuring yourself. In addition to this, learn and practice the correct techniques and posture for performing particular physical activities.

Increase your intensity gradually. 

When beginning an activity, don’t start with the heavier equipment first. Start slow and build intensity gradually. This is especially important when you’re returning to physical activity and exercise after quite some time. Increase the intensity, duration, and frequency of the workouts to let your body adapt to them and reduce the risk of strains and injuries.

Listen to your body.

Pain is your body’s way of signaling that something is wrong. If you’re experiencing persistent pain and discomfort after an exercise, stop performing it, as it can lead to injuries otherwise. Take a break from physical activities and consult with a medical professional at the best orthopedic hospital near me to identify an underlying issue that may be the cause of your discomfort. 

Stay hydrated and maintain a balanced diet 

Proper nutrition and hydration play a pivotal role in preventing injuries and aiding in recovery. Drink plenty of water before, during, and after exercising to replenish the lost water content. Additionally, it provides ample nutrition to your body that supports muscle repair and promotes overall good health. 

Prioritize rest 

Resting is an important component of physical activity, which helps in recovering from stress. Allow your body to relax and rest in between subsequent workouts to repair and strengthen muscles. Take breaks for a day or two within your weekly routine, and ensure that you get adequate sleep to support your overall health and recovery.

Go for regular check-ups. 

Schedule regular appointments with orthopedics doctors for check-ups, especially if you’re physically active. These physical check-ups can help ensure that you are fit, detect any underlying issues early on, and provide guidance on injury prevention. This can help you obtain tailored diagnosis and treatment for your activity level and fitness goals. 

Bone & Joint Injuries to be Aware of

Injuries and trauma to the bones and joints are often a result of overexertion or falls. While the specific part of the musculoskeletal system affected by such accidents and the severity of the symptoms can vary, they often present similar symptoms. Such symptoms may include stiffness, swelling, weakness or instability, warmth, redness, audible cracking or crunching noises during movement, and difficulty fully bending or extending the affected area. 

The common types of injuries affecting the musculoskeletal system may include strains and sprains, tendonitis, bursitis, and meniscus tears. Although these injuries can occur anywhere, physical activity and work-related injuries are most common.

Incorporating the tips mentioned above can significantly reduce your risk of injury while enjoying a healthy and active lifestyle. Always remember that injury prevention and recovery are important aspects of maintaining optimal health of your musculoskeletal system. If you are experiencing or have experienced injuries, such as knee pain, consult the best orthopedic doctor today to receive personalized care and support.

This article has been medically reviewed by Dr. Praneeth Reddy, Orthopedic Surgeon