How to Prevent Muscular System Diseases

With nearly 650 skeletal muscles in the human body, it should come as no surprise that sometimes things go wrong. Fortunately, preventing many common muscular-system disorders is relatively easy. Here are some tips on warding off what the National Institutes of Health (NIH) say are three highly common problems caused by injury and overuse: sprains/strains, cramps, and tendinitis.

Instructions

Prevention

• 1

  Do strength-training and balance exercises at least two to three times per week to avoid sprains and strains. Sprains are one of the most common muscular injuries, with 850,000 people suffering from a sprained ankle annually, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). NIAMS also recommends maintaining a healthy weight, wearing shoes that fit properly, and avoiding exercise when tired or in pain.

• 2

  Avoid overusing muscles to ward off muscle cramps. According to the NIH, approximately 95 percent of people have suffered from muscle cramps at some point in their lives, making it one of the most common muscle problems. Additionally, the NIH recommends staying hydrated to prevent muscle cramps.

• 3

  Avoid repetitive movements, such as typing on a keyboard without a break, to prevent tendinitis. According to the Bureau of Labor Statistics (BLS), more than 73,000 workers in America sustained injuries in 1999 from repetitive movements, including tendinitis. The NIH recommends that additional measures be taken, such as performing proper stretching exercises before and after vigorous physical activity, partaking in regular strength training at least two to three times per week, and icing stiff or sore joints after exercising to prevent tendinitis.