It is surprisingly easy to sprain a wrist or knee, and the pain can lasts for a few days. However, there are ways to prevent sprains, and if you do experience a sprain, then there are ways to care for the injury. Follow these tips to prevent a sprain, and use these methods to help a sprain feel better.
Wear Shoes That Fit
If you wear shoes with high heels, then you are more likely to stumble and fall while walking, especially on stairs. This can lead to a sprained ankle or knee, so choose sturdy footwear with slip-resistant soles whenever possible. Shoes that look cute, but could cause you to slip aren’t worth the lasting pain that could follow a nasty fall.
Maintain an Appropriate Body Weight
When you are overweight, it is easier to fall and injure a joint. Excess body weight can make you feel unbalanced while walking, leading to a sprain in a wrist as you fall. Begin by changing your diet and engage in an exercise program to lose weight. Not only will losing excess weight help with balance and mobility, but it can also help with cholesterol and heart health.
Avoid Slippery Surfaces
It is vital to avoid slippery surfaces such as wet floors or ice-covered sidewalks. By sprinkling salt on a snowy sidewalk, you can avoid a fall. Inside your home, make sure to have carpets or rugs on the floors, especially the kitchen and bathrooms. Watch for slippery floor signs in buildings and be aware of your surroundings at work.
Consume a Nutritious Diet
By keeping your body healthy with the right nutrients, you are less likely to experience a sprain. The proper minerals and vitamins can help fortify your cartilage, tendons, and muscles and keep your body stronger, so if you do fall, you aren’t going to damage a joint.
Warm Up Before Exercising
If you warm up with stretches about ten minutes before heavy exercise, then your muscles and tendons will become more limber, helping to prevent a sprain. In addition, don’t engage in a strenuous activity when you are tired because you can stumble and fall, leading to a sprain injury.
Wear Supportive Braces
If you’ve have a previous joint injury, wear a supportive brace to protect your bones, muscles, and cartilage. You can buy generic elastic braces at a drugstore, or you can visit a specialist to have a customized brace designed for a knee, wrist, or ankle.
When you do have a sprain, it is essential to begin treatment right away. Begin by not using the sprained joint, and apply ice for a few minutes several times a day. You can take store-bought pain relievers to reduce the pain in a sprained joint as well.