Orthopedic injuries are more common than you think – from minor strains and more serious joint issues that can affect daily life. According to the World Health Organization (WHO), orthopedic disorders are more than 20 percent of all global health problems. But there is good news here: Many of these injuries can be stopped. With some simple lifestyle adjustment, you can protect your joints and significantly reduce your risk of injury.

We Dr. Sharmila was in touch with Tulpule, orthopedic surgeon and regenerative medical experts, and the founder and director of orthobiology Biotech Private. Ltd., to understand the best methods of protecting joint health.

1. Do not leave your warm-up and stretching

Starting any physical activity without warming, is like driving a car in cold weather without heating the engine first – this increases the risk of breaking up.

“Warming prepares your muscles and joints for movement and reduces the possibility of strains by 30-40 percent,” Dr. Tulpule explains. “Dynamic stretch, such as foot swings and hand circles, improve blood flow and flexibility, while static stretch post-workout prevents hardness.”

Therefore, before you hit the gym or even go for faster, pull a few minutes and make it easier to move. Will thank your joints!

2. Strengthen the muscles around your joints

Do you know that strong muscles can reduce the chances of knee injuries by up to 40 percent? Your muscles act as a natural brace for your joints, provide stability and protection.

“Squats, lungs and resistance workouts improve joint stability,” Dr. Dr. Tulpule says. “Focusing on strengthening muscles around major joints such as knees, hips, shoulders and core can prevent severe injuries.”

Including strength training in your routine a few times a week can help you wear your joints and protect them from tears.

3. Keep your posture and body mechanics in mind

Poor posture is not only uncomfortable – this is a major cause of joint pain and musculoskeletal injuries. Poor body alignment is responsible for 60–80 percent of these issues, especially among office staff.

“Good posture is important for joint health,” Dr. Tulpule explains. “While raising heavy objects, always bend to your knees, not your waist. Make sure that your workstation is designed ergonomically, as it can reduce musculoscalel pain by 60 percent.”

Therefore, whether you are sitting at your desk or raising a grocery bag, maintaining proper posture can help you to avoid unnecessary stress on your joints.

4. Choose the right shoes

Your shoes do more than just protecting your feet – they affect the alignment of your entire body. A study in the journal of orthopedic and sports physical therapy found that wearing poor fitting shoes can increase knee pain by 25–50 percent.

Dr. “Proper arch support and cushioning shoes are necessary,” says Tulpule. “For people with foot conditions, custom orthotics can help the body align correctly and reduce joint stress.”

Therefore, if you are experiencing joint pain, your shoes may be blamed. Consider swaping the shoes worn for auxiliary, well -cramped people.

5. Keep a healthy weight

Every extra pound of body weight is four times more of stress on your knees. This means that carrying 10 additional pounds is 40 pounds of pressure on your joints!

“Maintaining a healthy weight is important for joint health,” Dr. Tulpule explains. “Research suggests that just losing 10 pounds can reduce the risk of chronic osteoarthritis of the knee by up to 50 percent.”

Therefore, if there is pain in the joints, a few pounds of shed can lead to a world of difference.

6. Stay hydrated

Drinking enough water is not just about quenching your thirst – it is also important for joint lubrication. “Well hydrated people report less joint pain,” Dr. Tulpule shared shares. “Water helps to keep the cartilage smooth and flexible in your joints, reduces friction and hardness.”

Drinking plenty of water throughout the day, especially if you are physically active. Your joints will be better cushion and more comfortable.

7. Give priority to comfort and recovery

Excessive injuries such as tendonitis and stress fractures are common among people, especially active people. According to the American Academy of Orthopedic Surgeons, 50 percent of teenage sports injuries are due to overweight.

“The rest of the day is as important as the days of workout,” Dr. Advice to Tulpule. “Can prevent long-term damage by giving time in turn between various activities and to recover your body.”

Listen to your body – If you are constantly feeling pain, take a break instead of pushing through it. Proper comfort can prevent chronic injuries and make you painful.

Taking care of your joints does not require heavy lifestyle changes – simply some desired adjustment can lead to a long way to prevent injuries. Whether it is warm before exercise, strengthening the muscles, or just drinking more water, these small steps can help you maintain strong, pain -free joints for life.

“Joint health is a lifetime commitment,” Dr. Tulpule says. “By doing these simple changes, you can stop injuries and continue to enjoy an active lifestyle.”

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