By Gardner Orthopedics | Fort Myers, FL

Orthopedic injuries don’t just happen on the pickleball court or in a car accident — many begin with simple, everyday movements. From lifting groceries the wrong way to stepping off a curb awkwardly, joint and muscle injuries often sneak up on people who are otherwise active and healthy.

At Gardner Orthopedics, we help patients in Fort Myers not only recover from injuries but also prevent them in the first place. Here are some of the most common orthopedic injuries we see — and more importantly, how you can avoid them.

1. Knee Strains from Poor Alignment

What happens: Whether walking, climbing stairs, or squatting to pick something up, poor lower body alignment puts uneven stress on the knees.

How to prevent it:

  • Strengthen the quads, glutes, and calves to support knee stability.

  • Avoid locking your knees when standing or lifting.

  • Wear supportive footwear — especially on hard surfaces.

“Your knees are shock absorbers. If your hips or ankles are weak, your knees take the hit,” explains Dr. Ron Gardner, board-certified orthopedic surgeon at Gardner Orthopedics.

2. Lower Back Injuries from Lifting and Twisting

What happens: One of the most common injury mechanisms we treat is the classic “twist and lift” — often involving laundry baskets, yard tools, or even kids.

How to prevent it:

  • Keep loads close to your body when lifting.

  • Avoid twisting with weight in your hands.

  • Bend at the hips and knees — not your waist.

  • Strengthen your core to reduce spinal strain.

3. Shoulder Pain from Overhead Reaching or Repetitive Motions

What happens: The rotator cuff and shoulder bursa are sensitive to overuse — particularly during repetitive or overhead activities like reaching into cabinets, yardwork, or playing recreational sports.

How to prevent it:

  • Avoid prolonged overhead reaching without breaks.

  • Stretch the chest and strengthen the upper back and rotator cuff.

  • Be mindful of posture when sitting or driving — slouching can lead to impingement.

4. Foot and Ankle Injuries from Missteps or Weak Support

What happens: A small misstep — like walking on uneven pavement or wearing unsupportive shoes — can result in ankle sprains, plantar fasciitis, or tendonitis.

How to prevent it:

  • Choose shoes with arch support and cushioning (especially if you’re on your feet all day).

  • Warm up your feet and calves before exercise.

  • Use caution on stairs, sand, and slippery surfaces.

5. Falls at Home — the Hidden Risk

What happens: Falls remain a leading cause of orthopedic injury in adults over 60, especially fractures involving the wrist, hip, or spine.

How to prevent it:

  • Improve lighting in hallways and bathrooms.

  • Eliminate tripping hazards like rugs or clutter.

  • Install grab bars or railings in key areas.

  • Consider a Platinum Physical to assess balance, fall risk, and musculoskeletal stability.

“Most falls are preventable — and a simple home safety evaluation can make all the difference,” says Dr. Gardner.

Bonus: Don’t Skip Recovery

Many injuries happen not from the activity itself — but from under-recovering afterward. That’s where Activation Medical IVs can help:

  • Replenish nutrients like magnesium and B vitamins

  • Reduce muscle soreness with vitamin C and amino acids

  • Hydrate faster to support tissue repair

Adding IV therapy to your wellness routine is especially helpful for adults 45+ or anyone experiencing joint fatigue after regular activity.

Real-Life Prevention in Action

A Gardner Ortho Patient, a 59-year-old Fort Myers resident, came in with early knee pain and a history of ankle sprains. After a full evaluation, she received custom orthotics, a short round of physical therapy, and bi-weekly IV therapy. One year later, she remains injury-free and continues her active lifestyle — now with fewer setbacks.

Know Your Risk, Protect Your Mobility

The best time to prevent an injury is before it happens. If you’re feeling stiffness, imbalance, or recurring aches, don’t ignore it — they’re often early warning signs. At Gardner Orthopedics, we can help you assess your risk and build a plan to stay active, strong, and injury-free.

📞 Schedule a consultation or Platinum Physical to assess your orthopedic health today.

About Gardner Orthopedics

Gardner Orthopedics is a leading orthopedic clinic in Fort Myers, Florida, offering advanced orthopedic care, injury prevention services, regenerative medicine, Activation Medical IVs, foot and ankle support, and comprehensive health evaluations through Platinum Physicals. Led by Dr. Ron Gardner, our team is committed to helping you move smarter and live pain-free.

📍 3033 Winkler Ave. Ste. 100, Fort Myers, FL 33916
📞 Call: 1-239-277-7070
🌐 Visit: www.gardnerorthopedics.com

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