Warm up well and stretch before any activity.
Stretch after exercise to keep hot muscles from shortening and
Drink extra water before and during exercise, or drink an
electrolyte replacement drink (such as a sports drink) after exercise, especially
during hot or humid weather.
Use the correct movements and
positions during activities so that you do not strain your
Use equipment that is right for your size, strength, and
Try not to overuse your arm doing repeated movements that
can cause an injury. In your daily routines or when doing hobbies, think about how
often you make repeated arm movements. Try to find other ways of using your
Take lessons to learn how to do sports correctly. Have a
trainer or person who is familiar with the sport check your gear to make sure
it is right for your level of ability, body size, and body
If you think that something you do at work is causing
pain or soreness from overuse, call your human resources department for
information on other ways of doing your job or to discuss equipment
modifications or other job assignments.
Keep bones strong
Eat healthy foods such as milk, cheese, yogurt,
and dark green, leafy vegetables like broccoli. For more information, see the
Exercise and stay active.
Talk to your doctor about an exercise program that is right for you. Begin
slowly, especially if you have been inactive. For more information, see the
Don't drink more than 2 alcoholic
drinks a day if you are a man, or 1 alcoholic drink a day if you are a woman.
Drinking alcohol increases your chances of having weak bones (osteoporosis). It also increases your chances of
Do not smoke or use other tobacco products. Smoking
increases your chances of having osteoporosis. It also causes problems with the
blood supply in your arms and slows healing. For more information, see the