Ever heard of an orthopaedic injury? The term might be unfamiliar, but you’ve likely experienced it before. An orthopaedic injury is any trauma or repetitive stress to the musculoskeletal system, which can include the bones, joints and tissues. Examples include sprains, strains, fractures, dislocations and more.
From athletes to older adults, orthopaedic injuries can affect anyone and have varying degrees of impact on your quality of life depending on their severity. Understanding and learning how to prevent these injuries is critical to maintaining a healthy lifestyle. Here, we delve into common orthopaedic injuries and offer practical prevention tips.
Sprains and Strains
Sprains involve the overstretching or tearing of ligaments, which provide stability to the joints. Meanwhile, strains affect muscles or tendons, the latter of which connect muscles to bones and facilitate movement by transmitting the force generated by the muscles to the bones. These injuries can lead to significant discomfort and functional impairment, affecting daily activities and athletic performance.
Common Causes
- Sudden Twists or Impacts: Running, jumping, or awkward landings can stretch ligaments or muscles beyond their capacity, causing sprains or strains.
- Overuse: Repeated use of specific muscles or joints without adequate rest – common with athletes – can lead to these injuries.
- Poor Conditioning or Lack of Flexibility: Muscles and ligaments that are not well-conditioned or flexible are more susceptible to injury when put under stress.
Prevention Tips
- Warm Up Properly: Engage in light exercise like jogging or dynamic stretching before exercising to increase blood flow and prepare the muscles.
- Strength Training: Build muscle strength through exercises that target all major muscle groups to support your joints.
- Flexibility Exercises: Regularly perform static and dynamic stretches to maintain flexibility and reduce injury risk. Yoga and Pilates are excellent options.
Fractures
A fracture is a break in the bone, which can range from a small crack to a complete break. Fractures can be simple, where the bone remains under the skin, or compound, where the bone pierces the skin. These injuries significantly impact mobility and require proper medical intervention to heal correctly.
Common Causes
- Falls or Direct Blows: These frequently happen in sports, accidents, and daily activities.
- Repetitive Force or Overuse: High-impact activities like running can cause stress fractures over time.
- Osteoporosis: This condition is common in older adults and weakens the bones, making them more susceptible to fractures.
Prevention Tips
- Maintain Bone Health: Ensure adequate calcium and vitamin D intake, and engage regularly in weight-bearing exercises like walking or lifting weights.
- Safe Environment: Remove tripping hazards at home, use non-slip mats, and install handrails on stairs.
- Protective Gear: Use appropriate protective gear to shield your bones from impact during sports.
Tendonitis
Tendonitis is the inflammation of a tendon, typically caused by repetitive motions or overuse. Since they connect muscles to bones, they can cause pain and greatly reduce your mobility when irritated or inflamed. This condition often results from repetitive activities or improper technique in physical tasks.
Common Causes
- Repetitive Activities or Overuse: Activities like typing, gardening, or certain sports can lead to tendonitis.
- Poor Technique in Sports: Using improper techniques or form when running, jumping, hitting, throwing or other movement can strain tendons excessively.
- Sudden Increase in Activity Level: Sharply increasing the intensity or duration of activities can overwhelm the tendons.
Prevention Tips
- Gradual Progression: Increase activity intensity and duration gradually.
- Proper Technique: Use correct techniques in sports and exercises.
- Regular Breaks: Take breaks during repetitive tasks to avoid continuous strain on tendons.
Bursitis
Bursitis is the inflammation of the bursae, tiny fluid-filled sacs that cushion the bones, tendons, and muscles near joints. These sacs reduce friction and allow smooth joint movement. When inflamed – often due to repetitive movements or sustained pressure on the joints – they can cause pain and limited motion.
Common Causes
- Repetitive Motions or Pressure: Activities involving repeated movements or sustained pressure can cause bursitis.
- Prolonged Sitting or Kneeling: Staying in one position for long periods can lead to bursae inflammation.
- Injury or Trauma: A direct blow to a joint can inflame the bursae.
Prevention Tips
- Avoid Repetitive Stress: Take frequent breaks from activities that stress joints and use padding to reduce pressure.
- Use Proper Posture: Maintain good posture and make ergonomic adjustments in your workspace.
- Strength and Flexibility: Strengthen the muscles around your joints and maintain flexibility to support bursae.
Dislocations
A dislocation occurs when the bones in a joint are forced out of their regular positions due to the impact of falls, blows or other accidents. This can damage surrounding ligaments, nerves, and blood vessels, leading to severe pain and immobility.
Common Causes
- Falls or Blows: High-impact sports, accidents, and falls can cause dislocations.
- Sports Injuries: Contact sports and activities with collision risks can lead to dislocations.
- Motor Vehicle Accidents: The force from car accidents can dislocate joints.
Prevention Tips
- Strengthen Your Core: Exercises targeting abdominal and back muscles can help maintain balance and prevent falls.
- Protective Gear: Use appropriate protective equipment during sports.
- Awareness and Safety: Be aware of your surroundings and take precautions like using handrails and wearing suitable footwear.
Osteoarthritis
Osteoarthritis is a degenerative joint disease in which the cartilage that cushions the ends of bones deteriorates over time. This leads to pain, swelling, and reduced joint movement. It commonly results from ageing, joint injuries, or repetitive use and is exacerbated by excess weight on the joints.
Common Causes
- Ageing: Natural wear and tear on joints over time can lead to osteoarthritis.
- Joint Injury or Overuse: Previous injuries or repetitive use can accelerate cartilage degeneration.
- Obesity: Excess weight can put additional stress on joints and wear cartilage down more quickly.
Prevention Tips
- Maintain a Healthy Weight: Reducing excess weight can lower the risk of osteoarthritis.
- Regular Exercise: Engage in low-impact exercises like swimming or cycling to strengthen muscles around joints without overloading them.
- Joint Care: Avoid excessive repetitive motions and allow joints to rest and recover after strenuous activities.
Schedule Your Orthopaedic Consultation at Coolaroo Clinic Today!
Protecting your orthopaedic health is essential for maintaining an active lifestyle. At Coolaroo Clinic, our orthopaedic specialists provide personalised prevention plans, expert diagnosis, and comprehensive treatment for any orthopaedic injuries. Call us at 03 9309 7011 or visit our website to schedule your consultation today!