Bone and Joint Care

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Staying Injury Free While Exercising

As we kick off 2026, it is the perfect time to set yourself up for a healthy, active year. However, as you exercise, it is important to make sure you take steps to avoid getting injured. Avoiding injuries does not require drastic changes, you can simply incorporate a few simple habits into your exercise regime.

Here are some top tips to follow:

Warm-up before exercising
a. Warming up before exercising helps prepare your body with light intensity or low impact movement. It helps to get your blood pumping and your body temperature higher, which may help reduce the risk of injury and soreness. A light warmup before your exercise routine can also help you increase your range of motion and improve your overall flexibility before your workout session.
Posture Matters
a. Poor posture can lead to chronic pain, muscle imbalances and injuries. It is often an indication of weak core muscles and may affect how well you retain form during exercise. Having a strong core affects how well you move and may help prevent back injuries. If you have weak core muscles, the rest of your body will compensate for it, which not only affects your core but may also lead to pain in other muscles.
Stay Hydrated
a. Athletes sweat when exercising to help regulate their core body temperature. However, losing a lot of body fluid means that they will have to drink a sufficient amount of fluids to stay hydrated. Dehydration can affect muscle function and coordination, increasing your risk of injury. For long or intensive workout sessions, consider consuming electrolyte-rich drinks instead of just water.
Listen to Your Body
a. Only you will know your body best during a workout. Ignoring early signs of discomfort or pain may turn a small sprain into a potentially bigger injury. Listen to your body and do not try to exercise through the pain. If you suffer from chronic back problems or bad knees, pay attention to those areas when exercising.
Use Proper Technique
a. Improper form or technique may increase your chances of strain and injury. You can consider working with a physiotherapist or trainer to ensure your form is correct. Proper technique will also help make sure you are targeting the correct muscles and make your workout feel easier.

Incorporating these habits into your daily life to help increase your chances of staying injury-free when exercising. Don’t get overwhelmed trying to change everything at once, you can start by picking one or two steps first and making sure you stay consistent.

Staying in the Game: Overcoming Shoulder and Elbow Setbacks for Active Individuals

The shoulder and elbow joints are crucial for many sports activities, allowing various motions and movements. However, their complex structures also make them susceptible to various injuries, especially in athletes and active individuals. Dr. Ruben Manohara shares more on common shoulder and elbow injuries among active individuals.

Read the story

Understanding Bone & Joint Care: Your Guide to Diagnosis, Treatment, and Support

Move well. Feel well. Caring together for your bones and joints means taking care of your range of movements and the quality of life you want. From exercise and nutrition, to attending to injuries and long- and short-term conditions, moving well can influence your daily routines, work and play.

Empowering Yourself with Knowledge

This resource provides information about cancer, including:

Importance of Bone & Joint Care: Understand the importance of maintaining your bone and joint health.
Common Orthopedic Conditions: Learn about the different types of common orthopedic conditions and their characteristics.
Key Risk Factors: Explore various modifiable and non-modifiable risk factors that may leave you susceptible to orthopedic conditions.
Ways to Improve Bone & Joint Care: Learn about lifestyle factors and preventive measures to minimize your risk of orthopedic conditions.

What is Bone & Joint Care?

Bone and joint care focuses on maintaining the health and function of your musculoskeletal system, which includes bones, joints, muscles, tendons, ligaments, and cartilage. It involves preventing, diagnosing, and treating conditions that affect these structures, such as osteoarthritis, osteoporosis, fractures, sprains, and strains. Good bone and joint health is essential for mobility, independence, and overall quality of life.

Importance of Bone & Joint Care

Mobility & independence: Healthy bones and joints allow you to move freely and perform daily activities without pain or limitations.
Pain prevention: Bone and joint problems can cause chronic pain that affects your ability to work, sleep, and enjoy life.

What Causes Orthopedic Conditions?

Heart disease is caused by a complex interplay of factors, including:

Non-Modifiable Factors: Age, gender, ethnicity family history, and inherited genetic mutations.
Modifiable Factors:
- Lifestyle: Diet, occupation, sports and physical activities, and poor posture.
- Health: Obesity, Prior injuries

Symptoms of Orthopedic Conditions

Symptoms of orthopedic conditions may vary depending on the type of orthopedic conditions. However, some general signs and symptoms include:

Pain in the affected segment of the bone or joint
Swelling and Redness
Joint stiffness
Limited range of movement
Numbness, tingling or weakness

Important Note: These symptoms may also be indicative of other health conditions. Speak to our Specialists today for proper evaluation and diagnosis.

Common Orthopedic Conditions in Singapore

Osteoarthritis is a degenerative joint disease that causes the breakdown of cartilage, the smooth tissue that cushions the ends of bones in joints.
Fractures happen when there is a break in a bone, which can be caused by trauma or osteoporosis.
Sprains & Strains, are stretches or tears of a ligament (sprain) and stretches or tears of a muscle or tendon (strain).
Back Pain can be caused by various factors, including muscle strains, ligament sprains, disc herniation, and spinal stenosis.
Carpal Tunnel Syndrome happen when the median nerve, which runs through the wrist, is compressed.
Scoliosis is a sideways curvature of the spine that typically develops during adolescence.

Orthopedic Treatment Goals

Relieve pain to reduce discomfort and improve daily functioning
Restore and maintain function to help patients return to normal activities
Slow disease progression, especially in chronic conditions

Improving Bone & Joint Health

Here are some helpful ways to improve your bone & joint health:

Eat a heart-healthy diet with an emphasis on calcium-rich food such as dairy-products and leafy green vegetables.
Get enough vitamin D which is essential for calcium absorption. You can do so by getting sufficient sunlight or from fortified foods and supplements.
Engage in regular physical activities by doing weight-bearing exercises such as jogging or stair climbing, muscle-strengthening exercises which build muscle mass and flexibility exercises such as yoga and stretching.
Practice good posture, avoid slouching and maintain proper posture while sitting and standing.
Manage existing medical conditions such as arthritis and osteoporosis through medication and lifestyle changes.

Mobility

Enjoy the right form of exercise at your preferred pace. Listen to your body and improve your everyday mobility with the movement solutions that suit you.

Learn about fall prevention in the elderly, hip and knee joint replacement, and nutrition information from our medical and allied health specialists.

Care

Get tips and takeaways for the benefit of your daily routines and activities from our orthopedic and allied health specialists for various conditions and treatment options.

Learn about conditions relating to shoulder and elbow, neck, back and spine, hand and wrist, foot and ankle, geriatric care, and sports injuries. Helping you with individualized care.