Leg Injuries (cont.)
The following tips may prevent leg injuries.
General prevention tips
- Wear your seat belt in a motor vehicle.
- Don't carry objects that are too heavy.
- Use a step stool. Do not stand on chairs or other unsteady objects.
- Wear protective gear during sports or recreational activities, such as roller-skating or soccer. Supportive splints may reduce your risk for injury.
- Stretch before and after physical exercise, sports, or recreational activities to warm up your muscles.
- Use the correct techniques (movements) or positions during activities so that you do not strain your muscles.
- Use equipment appropriate to your size, strength, and ability.
- Avoid overusing your leg doing repeated movements that can injure your bursa or tendon. In daily routines or hobbies, think about the activities in which you make repeated leg movements, and modify the way you do the activities, if possible, to prevent leg injuries from developing.
- Consider taking lessons to learn the proper technique for sports. Have a trainer or person who is familiar with sports equipment check your equipment to see whether it is well-suited for your level of ability, body size, and body strength.
- If you feel that certain activities at your workplace are causing pain or soreness from overuse, talk to your human resources department for information on alternative ways of doing your job or to discuss equipment modifications or other job assignments.
Keep your bones strong
- Eat a nutritious diet with enough calcium and vitamin D. (Vitamin D helps your body absorb calcium.) Calcium is found in dairy products, such as milk, cheese, and yogurt; dark green, leafy vegetables, such as broccoli; and other foods.
- Exercise and stay active. It is best to do weight-bearing exercise for at least 2½ hours a week. One way to do this is to be active 30 minutes a day, at least 5 days a week. In addition to weight-bearing exercise, experts recommend that you do resistance exercises at least 2 days a week. Weight-bearing exercises stimulate new bone growth by working the muscles and bones against gravity. Exercises that are not weight-bearing, such as swimming, are good for your general health but do not stimulate new bone growth. Talk to your doctor about an exercise program that is right for you. Begin slowly, especially if you have been inactive. For more information, see the topic Fitness.
- Don't drink more than 2 alcoholic drinks a day if you are a man, or 1 alcoholic drink a day if you are a woman. People who drink more than this may be at higher risk for weakening bones (osteoporosis). Alcohol use also increases your risk of falling and breaking a bone.
- Do not smoke or use other tobacco products. Smoking puts you at a much higher risk for developing osteoporosis. It also interferes with blood supply and healing. For more information, see the topic Quitting Smoking.
Bodily injuries such as bruises, burns, fractures, cuts, or punctures may be caused by abuse. Suspect possible abuse when an injury cannot be explained or does not match the explanation, when repeated injuries occur, or when the explanations for the cause of the injury change. You may be able to prevent further abuse by reporting it and seeking help.