South Africa is renowned worldwide for its braaivleis, fine wines, and exceptional year-round weather. For those of us who may be inclined to overindulge their taste for the first two or anyone who enjoys a healthy lifestyle, our climate provides the perfect conditions for a wide range of sporting activities. However, given the option, most people would naturally prefer to avoid undergoing orthopaedic surgery and providing they choose their fitness activities with care, this is perfectly feasible.
If, like many South Africans, you enjoy playing contact sports like rugby, soccer and ice hockey, injuries are inevitable, and some, like fractures and torn ligaments, will likely require surgical intervention. However, if you tend to be more risk-averse, there are many safer yet equally effective ways to improve and maintain your health and fitness, but note the following precautions:
- Watch your weight: Excess weight puts additional strain on the joints, increasing the risk of orthopaedic injuries like worn cartilage, loss of ligament stability, and tendon integrity that can lead to degenerative disease. So, don’t overdo the “tjops en dops”.
- Stay active: Regular exercise will strengthen the muscles that support your limbs and joints, reducing their susceptibility to injury. In addition to building strength, activities like yoga, rowing, swimming and cycling will help promote cardiovascular health.
- Warming up and cooling down: Five or ten minutes of gentle stretching or low-intensity callisthenics prepares your body for more intense activity by raising your temperature and increasing blood flow to the muscles. Conversely, gradually reducing the intensity of your workout reverses the process.
- Dress for comfort and safety: Choosing high-quality, well-fitting sportswear like trainers will improve your performance and prove far less expensive than orthopaedic surgery for injuries caused by tripping and falling.
- Vary your routine: Repeating the same exercise over and over again can be self-defeating. Repetitive stress on muscles and joints significantly increases the chance of an injury. Instead, adopt a varied exercise programme that tackles all of them, and don’t forget to take regular rest days to give your body time to recover.
- Drink enough water: Your body must be adequately hydrated to maintain joint health and muscle elasticity. However, vigorous exercise causes sweating and dehydration, so drinking enough water during and immediately after exercising is vital. Consult recommended hydration guidelines, and be sure to choose sports drinks with added electrolytes.
- Watch your bone health: An adequate intake of calcium, magnesium, and vitamin D is essential to maintain strong, healthy bones and avoid orthopaedic surgery. These are found in cabbage, broccoli, okra, soya beans, and tofu. Alternatively, ask your doctor to recommend a good supplement, but stick to the recommended dosage.
- Watch for warning signs: If you experience pain during or after exercising, consult a healthcare professional and, if necessary, take time out to recover. Even if you feel OK, make a point of having regular checkups to spot and address any issues early that might otherwise necessitate orthopaedic surgery at a later stage.
What if You Do Need Orthopaedic Surgery?
If the worst should happen, and you need a knee replacement or repairs to a rotator cuff injury, Pretoria’s Wilgers Life Hospital has a world-renowned orthopaedic unit. Contact us to learn more about our services or arrange an appointment.
