How to protect yourself?

Protect your shoulders:



• Avoid activities that require you to reach overhead for long periods.
• Don't move your shoulder repeatedly for a prolonged period (such as when vacuuming or doing push-ups).
• Do range-of-motion exercises to maintain strength and flexibility.
• Use good posture.


Protect your elbows:



• Don't grip tools or pens too tightly.
• Don't clench your fists.
• Avoid repeated hand and finger motions.
• Don't lean on your elbows, and avoid bumping them.
• Use a forearm band (tennis elbow strap) during physical activity.


Protect your wrists and hands:

• Avoid repeating the same hand movement for long periods.
• Use your forearm or entire arm instead of just your wrist or hand.
• Take frequent breaks from doing fine handiwork or writing.
• Enlarge handles on tools, utensils, pencils, and pens with tape or foam so your grip won't be too tight.
• Carry objects with your palms open and flat.
• Wear a splint during prolonged activity.


Protect your knees:



• Use kneepads when gardening or kneeling on floors.
• Do daily thigh-strengthening exercises (straight-leg lifts). Strong thigh muscles (quadriceps) provide added support for your knees.
• Don't sit for long periods of time; get up and walk around every 20 to 30 minutes.
• Do proper warm-up exercises before exercising or playing sports.
• Turn your entire body rather than simply twisting at the waist.


Protect your hips:



• When bending down to lift an object, bend and straighten your knees instead of your back or hips.
• Sit on cushioned chairs.
• Get a shoe lift if there is a difference in the lengths of your legs.


Protect your ankles and feet:



• Wear walking or jogging shoes that provide good support. High-top shoes provide support for people with ankle problems.
• Wear comfortable shoes that fit properly.
• Wear heel cups or other shoe inserts as recommended by your doctor.
• Exercise on level, graded surfaces.