Published on April 04, 2024

Tips to avoid sprains and strains 

Man holding his knee

Sprains and strains are common injuries that typically occur during exercise, sports, physical exertion at work, or even during everyday life.  

A sprain is an injury to the ligament, where a strain is an injury or tear to the muscle or tendon. These injuries can be painful and require time to heal, but there are ways to prevent them. 

Protect your muscles, tendons, and ligaments with these tips from MoGo Urgent Care: 
  • Warm up and stretch: Before starting any physical activity, warm up your muscles and increase blood flow by stretching. This helps to increase flexibility and decrease injury risk
  • Stay hydrated: Drink plenty of water to support overall health and muscle function. When you become dehydrated, you're at risk for cramps and fatigue, increasing your risk for sprains and strains. Try to drink at least 64 ounces (about four large glasses) of water per day and rehydrate every 20 minutes during physical activity
  • Build strength and flexibility: Incorporate strength and mobility training into your exercise routine to strengthen muscles around your joints and increase flexibility. Good strength and mobility help to fortify your muscles, tendons, and ligaments against sprains and strains
  • Practice proper technique: Regardless of the exercise or activity, correct technique is important to avoid injury. Poor form can cause injuries by placing unwanted tension on joints, muscles, and tendons. Consider working with a coach or trainer to learn appropriate technique
  • Avoid overexertion: Listen to your body and avoid overexertion during physical activity. Pushing yourself too hard can cause injuries
  • Rest and recover: Get adequate rest and recuperation after physical activities. While you’re resting, your muscles are repairing and growing. Give your body the rest it needs and get enough sleep to prevent injuries
  • Maintain good posture: Poor posture can put unnecessary strain on your muscles and joints, increasing the risk of sprains and strains. Practice good posture when sitting, standing, and performing physical activities
  • Use proper equipment: Wear supportive footwear and protective equipment like knee pads or wrist guards to add an extra layer of protection
If you do encounter a sprain or strain, the medical experts at MoGo Urgent Care are here to help. Make a reservation online or walk into locations in Monterey, Carmel, and Marina. 

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