10 Tips for Preventing Orthopedic Injuries

10 Tips for Preventing Orthopedic Injuries
Dr. Shawn P. Harrington

Our mission here at Monadnock Orthopaedic Associates is not just to heal but also to help you stay strong and injury-free. In this blog post, we’ll share valuable insights into preventing orthopedic injuries, guided by the values of compassion, collaboration, and respect, much like the ethos of Monadnock Community Hospital.

    1. Maintain a Healthy Weight:

Carrying excess weight can strain your joints and increase the risk of orthopedic injuries. By maintaining a healthy weight, you reduce the pressure on your joints and lower the chance of injury. The repetitive strain of carrying extra pounds will lead to premature failure of joint cartilage, ligament stability, and tendon integrity resulting in issues with arthritis, degenerative joint disease, and alignment issues.

    1. Stay Active and Strong:

Regular exercise is essential for building and maintaining strong muscles and bones. Focus on a well-rounded fitness routine that includes cardiovascular exercise, strength training, and flexibility work. Think about cross-training, low-impact resistance band exercises, cycling, rowing, and yoga.

    1. Warm-Up and Cool Down:

Before diving into intense physical activity, warm up your muscles with 5 to 10 minutes of stretches or low-intensity warm up calisthenics. Afterward, cool down with static stretches to promote flexibility and prevent injury. Sport specific stretches for golf, tennis, hiking, and more are available online, and walking, jumping jacks, and high knee kicks can be used to warm up.

    1. Use Proper Equipment:

Whether you’re a seasoned athlete or a recreational enthusiast, using the right gear and equipment is essential. Ill-fitting shoes, worn-out equipment, or poor-quality gear can contribute to injuries that may end up proving more costly than the price of higher quality gear in the first place.

    1. Pay Attention to Your Form:

Good form is critical in preventing orthopedic injuries during exercise. Ensure that you use proper technique, whether you’re lifting weights, running, or engaging in any other activity. Seek professional advice and remember practice doesn’t make perfect, “Perfect practice makes for perfect play.”
Perfect practice makes for perfect play

    1. Cross-Train:

Avoid overuse injuries by incorporating cross-training into your routine. Vary your activities to prevent repetitive stress on the same muscles and joints. Mix it up! And always schedule in regular rest days.

    1. Listen to Your Body:

Pain is your body’s way of communicating. If you experience pain, don’t ignore it. Consult a healthcare professional if necessary, and give your body time to heal.

    1. Stay Hydrated:

Proper hydration is crucial for maintaining the health of your joints and the elasticity of your muscles. Drink enough water throughout the day, especially during and immediately after physical activity. Activity in the heat can deplete us of body hydration faster than expected, so stay ahead of it. A common recommendation is to drink in a day your body’s weight in kilograms as ounces of water. For example, an 80 kg person (176 pounds) would consume 80 oz of water a day on average.

    1. Prioritize Bone Health:

Ensure you get an adequate intake of calcium, vitamin D, and magnesium to maintain strong bones. This is especially important as we age to reduce the risk of fractures. Weight bearing exercise is particularly stimulating to the development of new stronger bone mass.

    1. Regular Check-Ups:

Last but not least, don’t underestimate the value of regular check-ups with your healthcare provider. Catching and addressing orthopedic issues early can prevent them from developing into more severe problems. It’s much easier to correct a condition before it becomes chronic.

Community Support:

Living in a community that values health and well-being, such as Peterborough, New Hampshire, means having access to a support network that can help you stay on track with your orthopedic health.

By following these 10 tips, you can help reduce your risk of orthopedic injuries and maintain an active, healthy lifestyle. Remember, you’re not alone on this journey. Monadnock Community Hospital is here to support you, and we’re always here for our community.

Stay well and take care of your orthopedic health!

Dr. Shawn P. Harrington


Monadnock Orthopaedic Associates

Monadnock Community Hospital
Bond Wellness Center Suite 200
458 Old Street Road
Peterborough, NH 03458
Phone: 603-924-2144
Fax: 603-924-3993

10 Tips for Preventing Orthopedic Injuries Your orthopedic health is a priority, and with these 10 expert tips, you can proactively safeguard against injuries and maintain an active lifestyle. Maintain a Healthy Weight Stay Active and Strong Warm-Up and Cool Down Use Proper Equipment Pay Attention to Your Form Cross-Train Listen to Your Body Stay Hydrated Prioritize Bone Health Regular Check-Ups