Back to School: How to Prevent Orthopedic Injury on College Campuses

College life is a thrilling phase for young adults between the ages of 18 and 22, full of new experiences and opportunities for growth. However, it’s essential to remember that even though college students are young, they are not immune to orthopedic injuries. The combination of gradual wear and tear from daily activities and sudden traumas can pose health risks for students on campus.

Whether you’re a student yourself or a parent of a college-aged child, these tips are essential for promoting a pain-free and active college experience.

Be Mindful of Heavy Backpacks and Laptop Bags

Carrying heavy backpacks and laptop bags can strain your neck, shoulders, and back, leading to discomfort and potential injuries. As a college student, it’s common to have a lot of materials to carry, but it’s crucial to distribute the weight evenly and wear the backpack properly. Opt for a backpack with padded straps and utilize both shoulder straps to maintain better balance. Additionally, consider using a rolling backpack for particularly heavy loads to minimize strain on your back.

Combat Prolonged Sitting at a Desk

With the demands of studying and coursework, college students often sit for long hours at a desk. This sedentary behavior can negatively impact posture and cause back pain. Take regular breaks to stand up, stretch, and walk around to alleviate muscle tension and improve blood circulation. Consider incorporating ergonomic adjustments to your desk setup, such as using an adjustable chair and maintaining a neutral wrist position while typing.

Prioritize Proper Sleep

Adequate sleep is essential for the body’s recovery and overall health. As a college student, it’s tempting to sacrifice sleep for academic or social activities, but chronic sleep deprivation can lead to fatigue, decreased focus, and even orthopedic issues. Aim for seven to nine hours of sleep per night to support your physical and mental well-being.

Embrace Physical Activity on Campus

Instead of relying on elevators, take advantage of walking the stairs throughout campus. Climbing stairs is an excellent way to engage your leg muscles and add cardiovascular exercise to your day. This small adjustment can have a positive impact on your overall fitness and orthopedic health.

Choose Healthy Foods at the Dining Hall

Proper nutrition plays a vital role in maintaining strong bones and muscles. While it’s tempting to indulge in unhealthy snacks and fast food on campus, make an effort to choose healthier options at the dining hall. Incorporate fruits, vegetables, lean proteins, and whole grains into your meals to provide your body with the nutrients it needs for optimal health.
At Restoration Orthopedics, we’re wishing all of our students the best semester yet! As always, we’ll be here to answer any questions you may have about your orthopedic health.