A Short Guide For Athletes To Keep Their Bones, Joints Healthy
When playing any intensive sports like football and hockey, it’s common to get injured. You made an uncalled tackle and tore ligaments; or, maybe you tripped, fell, and fractured your knee. And it’s now time to visit an orthopedic surgeon in Bangur.
So, it’s essential for the athletes to take preventive measures and necessary steps so as to keep self guarded against injuries. The first and most fundamental part of that process is to actually invest in making the bones and joints stronger. After all, there’s very little control you have in how your opponents counter you – but you sure can control how your body reacts to that counter tackle. If your bones and joints are strong enough, you can sufficiently consume even big blows or accidents.
Now, how do you strengthen your bones and joints? It’s easier said than done. After all, it’s far from just popping a pill every day. Moreover, it takes a lot of time. If you have weak knees, it’s going to take a lot of time to get in the desired shape that you have in mind. The first step is getting your diet correct.
Give your everyday meals a hard look. Then cut back on junk and unhealthy foods. Say ‘no’ to sugary snacks, legumes, inflammatory foods, red meat, alcohol, caffeine, high-sodium foods, and soda. Replace them with items that are better for our bones and joints. It includes eggs, sardines, salmon, tuna, organic juice, collard greens, spinach, milk, yogurt, and more. Generally, you want to eat foods that are high in protein, have anti-inflammatory properties, and pack calcium and vitamin D in an adequate amount.
Furthermore, you must keep track of your daily nutrient intake. When trying to strengthen your bones and joints, all kinds of nutrients are essential. So, your meals must have them all in the needed quantity.
Measuring your nutrients and calories intake is also a key part of weight management. And weight management is necessary to give your skeletal structure the right strength. If you’re overweight, it will put stress on your joints, increasing the risk factors of fractures and osteoporosis. So, when trying to avoid injuries, you must keep keen eyes on your weight scale. If it’s higher, you must adopt a regiment that focuses on weight loss.
Away from proper diet and weight management, you must exercise well. Given you’re an athlete, you’re likely in a better physical condition – and that you work out already. However, there are certain exercises that are better for the strength of your bones and joints. Try weightlifting, yoga, brisk walking, and Tai chi. Take up exercises that improve flexibility. Try different types of stretches that loosen individual muscles in your body; like an upper back stretch, shoulder stretch, side stretch, hip stretch, hamstring stretch and more.
The last broad step, needless to say, of course, is to get better at whatever sport you’re in. The more skilled and experienced you are, the better you will know how to make the right tackles, how to move properly, how to counter the opponents and, hence, how to avoid the avoidable injuries. So, practice – with the right gear on. And then practice some more. Get better at the sport.
These are some of the ways of how an athlete can make their bones and joints stronger, as well as steer away from possible injuries. Take adequate measures and keep yourself on the safer side. If you do encounter any injury, go and see a good ligament specialist doctor in Kolkata.
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