10 Tips for Maintaining Bone & Joint Health

Article featured on Center for Orthopaedic Surgery and Sports Medicine

When it comes to our health, we often focus on cardiovascular fitness and weight management, but there is another crucial aspect that deserves our attention: bone and joint health. Orthopedic injuries, which involve damage to our musculoskeletal system, can significantly impact our quality of life, limiting mobility and causing persistent pain.

The good news is that many of these injuries are preventable. This article aims to shed light on how you can maintain strong bones and healthy joints, thereby reducing your risk of orthopedic injuries.

1. Regular Exercise

Engaging in regular physical activity is vital. Weight-bearing exercises like walking, jogging, and strength training help build and maintain bone density.

Additionally, activities such as yoga and tai chi improve flexibility and joint health.

2. Balanced Nutrition

Consider eating meals that are rich in vitamin D and calcium, which are vital for bone health. Some excellent sources include:

• Dairy products
• Leafy greens
• Fortified foods

Do not forget other essential nutrients like magnesium and vitamin K, found in nuts, seeds, and whole grains.

3. Stay Hydrated

Adequate hydration is key to maintaining the health of your joints. Water helps keep the cartilage in your joints hydrated and flexible, reducing the risk of joint discomfort.

4. Maintain a Healthy Weight

Excess weight puts additional pressure on your bones and joints, especially in the knees and hips.

Maintaining a healthy weight can reduce stress in these areas and prevent joint deterioration.

5. Quit Smoking

Smoking can decrease bone density and impede blood flow, leading to weaker bones and slower healing after injuries.

6. Limit Alcohol Consumption

Excessive alcohol intake can interfere with calcium absorption and bone formation. Moderation is key to preserving bone health.

7. Practice Good Posture

Proper posture reduces strain on your bones and joints. When sitting, standing, or moving, ensure your body is aligned and balanced.

8. Wear Proper Footwear

Good quality, supportive shoes can prevent joint pain, especially in the hips, knees, and back. Avoid high heels and choose footwear that provides adequate support and cushioning.

9. Be Mindful of Repetitive Stress

Repetitive motions can strain joints over time. If your job or hobbies involve such activities, take regular breaks and use ergonomically designed tools to minimize stress on your joints.

10. Regular Check-ups

Regular visits to a healthcare provider can help in the early detection and management of any bone or joint issues. Do not hesitate to seek professional advice if you experience persistent pain or discomfort in your bones or joints.

Incorporating these tips into your daily routine can significantly improve your bone and joint health, leading to a more active and pain-free life. It is never too late to start taking care of your skeletal system.

When to Visit Your Orthopedist

While preventive measures are important for maintaining bone and joint health, there may still be times when you need to consult the best orthopedist near you.

Here are some signs and situations that indicate it is time to schedule an appointment with a specialist:

• Persistent Pain: If you experience persistent pain in your bones or joints that does not improve with rest or over-the-counter pain relievers.
• Limited Mobility: Difficulty in moving a joint, such as your shoulder, hip, or knee, can indicate an underlying issue.
• Swelling and Inflammation: Unexplained swelling and inflammation around a joint can be indicative of various conditions, including arthritis or ligament injuries.
• Recent Injury: If you have recently had an accident or sports-related injury that affects your bones or joints.
• Joint Instability: If you feel that a joint is unstable or gives way unexpectedly, it could be a sign of ligament or cartilage damage.
• Numbness or Tingling: If you experience numbness or tingling in your arms, legs, or extremities, it could be related to a spinal or nerve issue.
• Changes in Bone Structure: Any noticeable changes in the alignment or structure of your bones or joints should not be ignored.
• Persistent Symptoms of Arthritis: If you have symptoms of arthritis, such as joint stiffness, swelling, and pain, that persist for an extended period.
• Failed Conservative Treatments: If you have tried conservative treatments like physical therapy, rest, and medication for an orthopedic issue without improvement.
• Concerns About Joint Health: If you have concerns about your bone or joint health due to a family history of orthopedic conditions or other risk factors.

---

Phone:
503-224-8399

Address
17355 Lower Boones Ferry Rd Suite 100A
Lake Oswego, OR 97035

Hours
Monday–Friday
8:00am – 4:30pm