Tips to help guard your joints against injury

and disease

Our JointsThe joint is the connection point between two or more bones. Bones are protected from grinding by cartilage, connected by tendons and pulled into motion by muscles.

Use these nine tips to help guard your joints against injury and diseases such as arthritis.

What happens to our joints as we age?

After years of continuous motion and minor injuries, and for some of us major injury, the range of motion of joints becomes restricted and decreases in flexibility. The cartilage wears down and joints become inflamed or arthritic.

How to care foryour joints

Lighten your loadPerform simple and low impact exercises to maintain a healthy weight. Less weight means less stress on your body and joints. Try yoga, tai chi, swimming or cycling but don’t forget to build muscle.

Maintain your flexibility by doing simple stretches like an easy side stretch, a gentle forward bend or a relaxed hip rotation.

Stretch it out

Stretch it out

Stay activeContinue to keep your body in motion, even with joint discomfort. It will be important in maintaining your flexibility and strength and in turn reduce your chance of injury or re-injury.

Pace yourselfIf returning from an injury or recent orthopaedic surgery, build your strength back up. It may be helpful to consult a physical therapist if you are unsure how to ease back into an exercise routine.

Add FatBut be sure it is the right kind of fat. Omega-3 fatty acids specifically are anti-inflammatory in nature. They reduce soreness and stiffness. Incorporate fish, flaxseed, walnuts, soy or broccoli in your diet.

Joints are composed of ligaments, tendons and cartilage. Vitamin C is essential to helping your body generate collagen that keeps cartilage strong. In addition to oranges, try eating papayas, bell peppers, pineapple or cauliflower.

Get your vitamin C

Understandingjoint pain

What type of joint discomfort are

you feeling?

Achy – a dull and continuous discomfort but not severe

Sharp – a short but severe pain

Shooting – a sharp and severe pain that quickly moves in the body

Cracking or popping – an audible sound happens when movement occurs in the joint

Grinding – a sensation created when two bones are rubbing together

When to seea doctor

• Sudden and severe discomfort • Trouble moving, very limited flexibility • Grinding sensations, numbness or tingling

You should reach out to your doctor.

If you are experiencing:

• Does your joint hurt one or more days per week? • Does the pain interfere with sleep? • Is it painful to perform everyday activities? • Are pain medications no longer working? • Is joint pain limiting your participation in activities?

If you answer yes to one or more of the following questions, it may be time to talk to a specialist.

When is it time to consider joint

replacement surgery?

To schedule an appointment with a Crittenton Orthopaedic Specialist visit

www.crittenton.comor call

248.652.5000