step stool. Do not stand on chairs or other unsteady objects.
protective gear during sports or recreational activities, such as
roller-skating or soccer. Supportive splints may reduce your risk for
Stretch before and after physical exercise, sports, or
recreational activities to warm up your muscles.
Use the correct
techniques (movements) or positions during activities so that you do not strain
Use equipment appropriate to your size, strength,
Avoid overusing your leg doing repeated movements
that can injure your
tendon. In daily routines or hobbies, examine
activities in which you make repeated leg movements, and modify the way you do
the activities, if possible, to prevent leg injuries from
Consider taking lessons to learn the proper technique
for sports. Have a trainer or person who is familiar with sports equipment
check your equipment to see whether it is well-suited for your level of
ability, body size, and body strength.
If you feel that certain
activities at your workplace are causing pain or soreness from overuse, talk to
your human resources department for information on alternative ways of doing
your job or to discuss equipment modifications or other job assignments.
Eat a nutritious diet with enough
vitamin D. (Vitamin D helps your body absorb calcium.)
Calcium is found in dairy products, such as milk, cheese, and yogurt; dark
green, leafy vegetables, such as broccoli; and other
Exercise and stay active. It is best to do weight-bearing exercise for at least 2� hours a week. One way to do this is to be active 30 minutes a day, at least 5 days a week. In addition to weight-bearing exercise, experts recommend that you do resistance exercises at least 2 days a week. Weight-bearing exercises stimulate new
bone growth by working the muscles and bones against gravity. Exercises that
are not weight-bearing, such as swimming, are good for your general health but
do not stimulate new bone growth. 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 topic
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.
People who drink more than this may be at higher risk for weakening bones
(osteoporosis). Alcohol use also increases your risk of
falling and breaking a bone.
Do not smoke or use other tobacco
products. Smoking puts you at a much higher risk for developing osteoporosis.
It also interferes with blood supply and healing. For more information, see the
Bodily injuries such as bruises,
burns, fractures, cuts, or punctures may be caused by
abuse. Suspect possible abuse when an injury cannot be
explained or does not match the explanation, when repeated injuries occur, or
when the explanations for the cause of the injury change. You may be able to
prevent further abuse by reporting it and seeking help.