pulse gif OrthoEdge Orthopedic Specialists Jacksonville Florida ortho edge fl13 joint health tips orthopedic surgeons orthoedge

13 Health Tips from Our Orthopedic Surgeons

Preserving joint health is crucial as we age. Surgery should be a last resort, not an inevitable result of getting older. Here are 15 tips from the orthopedic surgeons at OrthoEdge to help you maintain and improve your joint health as you get older.

1. Stay Active:

  • Engage in regular exercise to keep your joints flexible and strong.
  • Choose low-impact activities like walking, swimming, or cycling to reduce stress on your joints.
  • Remember, if you sit for a living, it can have costly consequences if you are not active off the job. For a closer look at how sitting affects the body, click here.

2. Strength Training:

  • Be sure to include strength training exercises in your routine to build muscle around your joints. For exercises to avoid, click here.
  • Focus on both your upper and lower body strength to provide support for the joints, which also helps you maintain a healthy balance between your muscle groups.

3. Maintain a Healthy Weight:

  • Extra weight puts additional stress on your joints, especially in the knees, hips, and spine. If you are 10 pounds overweight, the force on your knees is increased by almost 40 pounds.
  • A balanced diet and regular exercise can help you maintain a healthy weight.

4. Joint-Friendly Activities:

  • Include exercises that focus on joint mobility, such as gentle stretches and range-of-motion exercises.
  • Activities such as yoga and tai chi are easy on your joints.
  • These activities can improve flexibility, balance, and your overall joint health.

5. Proper Warm-up and Cool-down:

  • Ensure you warm up before exercising to properly prepare your muscles and joints.
  • Include stretches and flexibility exercises to improve your joint mobility.
  • Cool down after exercising to help prevent stiffness in your muscles and joints.

6. Good Posture:

  • Maintain good posture to reduce stress on your spine and joints.
  • Pay attention to ergonomics, whether you are sitting at a desk or performing daily activities.

7. Joint-Friendly Diet:

  • Consume a balanced diet rich in antioxidants, vitamins, and minerals.
  • Omega-3 fatty acids found in fish, flaxseeds, and walnuts can help reduce inflammation.

8. Stay Hydrated:

  • Proper hydration is essential for joint health, as it helps maintain the synovial fluid that lubricates the joints.
  • Staying hydrated can also help reduce the inflammation and intensity of conditions such as rheumatoid arthritis.

9. Joint Supplements:

  • It is vital to get adequate levels of calcium and vitamin D. The higher your bone mass, the less likely you will be to have fractures later in life.
  • If you are considering supplements such as glucosamine and chondroitin sulfate, which may support joint health, it is always best to consult with a healthcare professional about the supplements you are considering.

10. Regular Check-ups:

  • Regularly see your healthcare provider for check-ups and address any joint-related concerns promptly.
  • If your joint related symptoms last more than 1 week, we recommend that our patients make an appointment so we can check it out.

11. Listen to Your Body:

  • Pay attention to any signs of joint discomfort or pain. If you experience persistent pain, consult a healthcare professional.
  • If you are just getting started with a workout program or have an existing medical condition, be sure to consult your doctor before engaging in any strenuous activity.

12. Avoid Overexertion:

  • Be mindful of your limits and avoid overexertion, especially if you’re new to an exercise routine.
  • Wear supportive and comfortable shoes, especially if you engage in activities that involve impact or stress on the joints.

13. Manage Your Stress Levels:

  • Chronic stress can contribute to inflammation and joint issues. Practice stress-reducing activities such as meditation, deep breathing, or hobbies.
  • Take regular breaks, especially if you work on the computer or drive for long periods of time.
  • Stay hydrated (with water) and eat healthy. It is typical to want to gulp down caffeine or binge eat sweets when we are feeling tired and stressed, but that will only lead to inflammation and disrupted sleep.
    • When your blood sugar is higher, it causes your body to produce inflammatory molecules in your nervous system. A Harvard Health article revealed that consuming 50 grams of fructose can cause a spike in inflammatory markers within 30 minutes, and they will stay that way for more than 2 hours.

Experiencing Joint Pain?

Our Orthopedic Surgeons Can Help
Diagnose and Treat Your Issue.

Call Us Now

(904) 204-5000

NOTE: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.