Arm Problems, Noninjury: Prevention

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Prevention

The following tips may prevent arm problems.

General prevention tips

• Warm up well and stretch before any activity. Stretch after exercise to keep hot muscles from shortening and cramping.
• Drink extra water before and during exercise, or drink an electrolyte replacement drink (such as Gatorade) after exercise, especially during hot or humid weather.
• Use the correct movements and positions during activities so that you do not strain your muscles.
• Use equipment that is right for your size, strength, and ability.
• Try not to overuse your arm doing repeated movements that can cause an injury. In your daily routines or when doing hobbies, look at how often you make repeated arm movements. Try to find other ways of using your arms.
• Take lessons to learn how to do sports correctly. Have a trainer or person who is familiar with the sport check your gear to make sure it is right for your level of ability, body size, and body strength.
• If you think that something you do at work is causing pain or soreness from overuse, call your human resources department for information on other ways of doing your job or to discuss equipment modifications or other job assignments.

Keep bones strong

• Eat healthy foods such as milk, cheese, yogurt, and dark green, leafy vegetables like broccoli. For more information, see the topic Healthy Eating.
• Exercise and stay active. 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 Fitness.
• 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. Drinking alcohol increases your chances of having weak bones (osteoporosis). It also increases your chances of falling.
• Do not smoke or use other tobacco products. Smoking increases your chances of having osteoporosis. It also causes problems with the blood supply in your arms and slows healing. For more information, see the topic Quitting Tobacco Use.

Last updated:	July 28, 2008
Author:	Jan Nissl, RN, BS
Reviewed By:	William M. Green, MD - Emergency Medicine, H. Michael O'Connor, MD - Emergency Medicine
Editors:	Susan Van Houten, RN, BSN, MBA, Tracy Landauer