Common Habits that Lead to Orthopedic Injuries

You may think orthopedic injuries only happen when you twist an ankle or break a bone.

In reality, overuse and underuse damage can slowly accumulate and damage your bones, joints, tendons, and muscles. Even diet plays a role, as certain deficiencies can lead to poor bone density.

Fortunately, small adjustments can significantly reduce your risk of injury. To help you, we asked Dr. Thomas Kane III to share some habits that may put you at risk and what you can do to avoid harm’s way.

Poor posture

Slouching while sitting or standing can compress the spine, leading to herniated discs or chronic pain in the neck and back. Over time, poor posture can also strain muscles and ligaments. To avoid these issues, practice proper ergonomics, keep your back straight, and align your shoulders with your hips.

Keeping the screen at eye level can help prevent slouching and forward neck posture if you work a desk job.

Living a sedentary lifestyle

Each time you move, your muscles put pressure on your bones, stimulating bone tissue. Inactivity leads to weaker muscles and weaker bones, increasing your risk of falls, especially as you age.

Overuse of joints

Using the same joint repeatedly without breaks can lead to injuries like tendonitis or stress fractures. Runners who train daily put constant pressure on their knees and are at higher risk for developing knee issues.

More is not always better. Taking rest days is not a sign of poor motivation or laziness—it’s necessary to avoid overuse injuries.

Wearing shoes without adequate support

Unless you go out of your way to find shoes that fit your arches, your regular shoes are likely not the best option for long-term foot health. If you have low or high arches and don’t use orthotics for support, you may develop foot pain or shin splints because your shoes fail to absorb impact properly.

Skipping warm-ups

Muscle and ligament strains can occur if you regularly jump into high-intensity exercises without a proper warm-up. Warm-ups, as their name suggests, “warm up” the muscles, increasing elasticity and reducing the likelihood of strains and tears.

Poor diet and lack of nutrients

A diet deficient in calcium and vitamin D can weaken bones and increase the risk of stress fractures. Stress fractures are tiny cracks in the bone that develop over time due to repetitive stress or overuse, mainly when the bone is not strong enough to withstand the load being placed on it. While deficiencies don’t directly cause stress fractures, they make bones far more susceptible to them.

Learn more about prevention and management of orthopedic injuries

If you suffer from pain or discomfort and suspect it may involve your bones, muscles, joints, or tendons, contact us to schedule an appointment at our office in Honolulu, Hawaii. Dr. Kane will perform a comprehensive evaluation and create a personalized treatment plan to help you recover and stay injury-free.