Hundreds of thousands of knee replacements and hip replacements are performed each year in the world. And those numbers are on the rise.
However, some of these surgeries are preventable. Exercise and a healthy lifestyle have a direct effect on muscle strength, joint flexibility, and bone density. Increasing evidence also points to the fact that maintaining a healthy body weight can lessen the effects of osteoarthritis and prevent injuries.
Top tips for orthopedic health
Making a few simple changes to your diet and lifestyle can help you avoid serious orthopedic problems:
Maintain a healthy weight: For every 10 lbs. of weight gained, there is a 36% increased risk of developing osteoarthritis. Obesity also puts more weight on your joints, which can weaken muscles and make injuries more likely.
Keep it moving: Good exercises for everyone – even those with some orthopedic sensitivity – include stretching, walking, swimming, and biking on level ground. Try to avoid exercises that put too much stress on your joints, like deep knee bends. But keep working to increase muscle mass no matter your age.
Develop a strong core: Strong core muscles help you balance your body weight. Yoga and Pilates are two good kinds of exercise to strengthen your core and promote orthopedic health.
Stretch before exercise: Stretching is important to maintain flexibility, improve performance, and decrease stress injuries like sprains and strains. If you’re going to lift weights or do high-impact aerobics, work on warm-up and stretching exercises before and after exercise. These types of exercises promote increased flexibility and help prevent muscle and joint injuries.
Wear comfortable shoes: Supportive shoes promote proper alignment. Women who wear high heels regularly increase their risk of developing back pain and knee pain.
Get regular checkups: Yearly visits to your primary care doctor are one great way to stay on top of your orthopedic health. This is especially important for older adults, who are more likely to develop arthritis and suffer injuries. A primary care doctor can discuss additional preventive measures to protect your orthopedic and overall health.
Optimize your home & work environments
A safe home and workplace that’s free of hazards can go a long way in preventing injuries:
If you work at a computer, consider a standing workstation or other ergonomic setups. To avoid conditions like carpal tunnel syndrome, take breaks often and type softly.
If you do physical labor as part of your job, be aware of repetitive movements that could cause strains.
If you do heavy lifting, always stretch beforehand and lift properly using your core muscles.
Older adults and their caregivers can optimize their home environment to prevent injuries and make the space easier to navigate. The most effective home safeguards include:
Installing handrails in hallways
Installing appropriate flooring to prevent fractures
Managing slippery areas like bathtubs with bathmats or grips
The mind-body connection
Your orthopedic health may be improved by incorporating holistic practices into your overall care. Integrative medicine services can increase overall health and boost immunity – both of which support better orthopedic health.
Integrative medicine services include Massage therapy: massage therapists use massage to help with muscle soreness, to increase blood flow, and to improve function and pain levels for problems like lower back pain.
