There are so many ways to twist, torque, overload and otherwise injure delicate joints.
You know about the usual suspects: sports such as football, baseball, basketball and soccer that can separate shoulder joints and shred knees. Or hard falls on winter ice that precipitate hip replacements. But joint-injury hazards also lurk elsewhere: on your weekend “honey-do” list, in an advanced ballet class or gift-wrapped as a new hoverboard. Here are just some of the activities that help keep orthopedic surgeons in business.
Climbing ladders solo
Cleaning gutters? The first step to ladder safety is recruiting a second person to stabilize and hold it in place, says Dr. Lance Silverman, an orthopedic surgeon and founder of Silverman Ankle & Foot in Edina, Minnesota. The most common joint injuries from ladder falls involve fractures of the heel bone, or calcaneus; damage to the subtalar joint, between the ankle and heel bone; and ankle bone fractures, he says. And falling from a ladder can lead to spinal trauma and injury to the joints of the lumbar spine.
Dancers forcing turnout
Hip “turnout” is essential for ballet dancers. But students who continually force hip rotation beyond their natural range of motion risk injury. The knee, not the hip, bears the brunt of this twisting, unnatural “torsional” force, Silverman says. Too much external contracture can irritate the sacroiliac joint connecting the spine and the pelvis. Feet and ankle joints can also suffer. “One abnormal high-stress movement can cause a cascade effect of injury to multiple, different joints, and our compensatory movements can themselves create problems in other joints,” he cautions.
Hoverboard to the O.R.
“Back to the Future Part II” regardless, Dr. Laura Reese is not a big fan of hoverboards — those popular, two-wheel self-balancing electric scooters. For Reese, an orthopedic surgeon in Ashland, Kentucky, her Christmas aftermath was treating hoverboard users with joint injuries, including a broken wrist for which, she says, “you couldn’t count the number of pieces.” So before you take off on a hoverboard, strap on some wrist, knee and ankle guards, along with your helmet.
Tripping over thresholds
Crossing the threshold is fun for newlyweds, but tripping over the threshold is dangerous for seniors. Raised door thresholds with changes in floor height are fall hazards, Silverman says. Prevent joint injuries by removing raised thresholds and replacing them with flat or low thresholds. Also, painting doorsills a contrasting color from walls and floors provides a helpful visual cue.
Gymnasts going for glory
It was an iconic moment in the 1996 Summer Olympics in Atlanta: U.S. gymnast Kerri Strug being carried by her coach to accept her hard-earned gold medal. She stuck the landing vaulting off the horse — and tore two ligaments in her ankle. Gymnasts, who are used to practicing and competing through pain, are among the athletes most prone to joint injuries, says Silverman, who is a spokesperson for the American Academy of Orthopaedic Surgeons. The AAOS website offers gymnastic injury prevention tips, including how to avoid overuse injuries.
Weekend warriors rushing to action
You still have it on the basketball court — no doubt — but a busy workweek leaves you little time to get into condition. For weekend warriors in their 30s, 40s and 50s, jumping into play without preparation is a recipe for disaster, Reese says. Achilles tendon ruptures are “huge with this population,” she says. “You need to build abdominal core strength and keep muscles strong, whether you’re an Olympic athlete or an octogenarian playing golf or tennis.” And whether you’re thinking of starting CrossFit or running your first 5K race, ease in gradually.
Track and field jumping and jolting
Sprinters can stress joints in their feet, ankles and legs, but other track-and-field athletes face risks, too. Pole vaulters, hurdlers, high jumpers, long jumpers and triple jumpers can sustain a variety of injuries, Reese points out. Hyperflexion injuries to the hamstring can occur, as well as acute injuries like anterior cruciate ligament tears — blowing out the knee. Good conditioning and proper warmups are key to preventing serious sports injuries to the joints, she says.
Volleyball players spiking and blocking
“Bump, set and spike” is part of volleyball lingo, but when followed by “land, roll ankle and fall,” it can mean sprains, strains and fractures. “Jumper’s knee,” or patellar tendonitis, also can develop when players torque or twist their bodies at certain angles to hit the ball, Silverman explains. Exercises to strengthen the quadriceps can build muscle around the knee, while warming up and stretching before practices or matches can prevent Achilles tendon injuries.
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8 Lesser-Known Ways to Ruin Your Joints originally appeared on usnews.com
