Avoiding Joint Injuries

More than 80 percent of sports-related injuries involve damage to the joints.

Common injuries include a twisted ankle, sprained wrist, overextended elbow and damaged knee ligaments.  Fortunately, you can take steps to help prevent joint damage.

"If you're exercising for health and fitness, you can be more susceptible to overuse injuries," says Ana Marsden, an American Council on Exercise certified personal trainer in Glenwood Springs, Colo.  "But if you exercise correctly, you can build strength within your joints and avoid injury."

Common injuries

A sprain is a stretching or tearing of a ligament, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). Ligaments join one bone to another. Sprains can be caused by a fall or a blow to the joint.

A strain is a twist, pull or tear of a muscle or tendon, the NIAMS says. Tendons connect muscle to bone. Strains are not caused by a blow or fall, but by a muscle or tendon stretching or contracting more than normal.

Knee injuries are also common. They can range from mild to severe, and the pain can be at the front, inside or outside of the knee. Normal wear and tear over time can cause degeneration of the tendon in the knee.

Injury-prevention tips

Following these guidelines can help prevent injuries.

• Avoid doing too much, too soon. Never increase the length of your workouts by more than 10 percent from one week to the next, and never increase both the length and intensity of your workout at the same time.

• Maintain strength in the muscles surrounding the joint area. To strengthen the knees, do calf raises, lunges, squats and leg lifts. For the shoulders, do simple moves such as push-ups, lateral lifts with light weights and bench dips.

• Train smart by cross-training. "Repetitive-motion injuries caused by doing just one sport or workout are some of the most common," says Ms. Marsden. "You can prevent them by doing different sports or activities that work different muscles." For example, if you mostly ride a bike, take a core-strengthening class once a week.

• Never skip your warm-up. Tight or stiff muscles around a joint will make the area more prone to injury. This is especially important in sports that require quick movements, such as basketball and tennis.

• Always use proper technique and body mechanics when playing sports involving repetitive motion, such as tennis and golf. "Taking lessons from a certified coach or trainer every once in a while can help you learn and stick with proper form, which can reduce your injury risk substantially," says Ms. Marsden.

• Keep in shape. A high cardiovascular fitness level is crucial to avoid joint injuries. Otherwise, as you tire your form can fail and your joints carry unbalanced weight.

"Knowing your limits and not going beyond them is important, too," says Ms. Marsden. "Look after your joints, and they'll allow you to be flexible and active for years to come."