Joint pain is common among elderly people. You start to lose muscle mass and bone density around 30, which can strain your joints and cause pain. But there are measures that can be taken to protect joints and make them healthy.
Later in age, injuries and discomfort are less likely to occur in active joints, and pain is less likely in healthy bodies. Taking care of your joints helps you live a healthy life. Still, if you face any issue related to joint, visit Specialty Care Clinics for quick recovery.
There are three main parts of a joint: cartilage, ligaments, and tendons. They also include specific fluids that cushion your bones and reduce friction. You can move easily and without pain with healthy joints. You can experience joint issues at any age. Your joints, however, may go through normal wear and tear as you age.
However, there are a few things you can do to protect your joints all your life.
HOW CAN I STRENGTHEN MY JOINTS?
- Maintain your weight– Additional weight puts stress on your joints. And if you are underweight, your joints can become unstable if you don’t have enough muscle. Obesity is associated with high blood pressure, diabetes, heart problems, and many more diseases. Eat a balanced diet, and exercise regularly to keep yourself fit. Or you can take the help of a dietitian for a diet plan that suits your need.
- Do exercise regularly- Some people are concerned that exercise causes or worsens joint issues. But exercise keep your joints healthy. Joint pain, stiffness, and inflammation are reduced if you are active.
- Walking– Your joints experience less strain while you walk. Additionally, the constant motion boosts blood flow, which gives your cartilage nutrients to protect your bones and joints.
- Aquatic therapy– It is easier to exercise in water due to less resistance. One study suggests the thickness of the cartilage in the knee joint was improved by resistance training in the water.
- Stretching and flexibility– Yoga is excellent for core strengthening, flexibility and improves your balance. Maintaining flexibility in your muscles will assist you to keep your balance and posture.
- Low-impact exercises like walking, cycling, and swimming are excellent for bones and muscles.
- Smoking is injurious to health– If you are a smoker, quit smoking. Smoking is not good for bones and joints. Smoking damages joints by causing more inflammation. There are many options available to quit smoking.
- Drink water instead of energy drinks or soda- Your body will empty cartilage and other tissues of water if you don’t stay properly hydrated. Drink more water, as a result, your heart and joints will get better hydration. Increase water intake in hot weather.
- Don’t skip warm-up before exercise and cool down after exercise– Do warm-up and cool-down exercise at least for 5 minutes. Your joints warm up when you stretch your muscles, getting them ready for the intense workout ahead. After your workout, practice some cool-down stretches to ease tight joints and avoid injury.
- Vitamin D– Our bodies absorb calcium more effectively with the help of vitamin D. Stay exposed to the sun as much as possible.
- Posture– By maintaining proper posture, you can prevent additional strain on your joints and lower your risk of injuring the nearby muscles.
- Diet– Weight can be managed by following a healthy diet. For bones, eat calcium-rich foods. Calcium supplements, especially those for knee joints, can be helpful in lowering discomfort and swelling in joints. Omega-3 fatty acids present in fish oil also help in supporting the joints. You can eat an anti-inflammatory diet. Include more items that reduce inflammation in your diet to manage inflammation.
- Prevent damage– The risk of developing arthritis is higher in an injured joint than in a healthy one. Always protect your knees and hip while playing sports.
CONDITIONS THAT CAN CAUSE JOINT PAIN
- Osteomalacia- Osteomalacia is a condition that makes some bones weak and vulnerable to fracture. Vitamin D deficiency is responsible for this.
- Osteoporosis– In osteoporosis bones lose density and become more fragile, and fracture easily.
- Rheumatoid arthritis (RA) and psoriatic arthritis- Autoimmune diseases like rheumatoid arthritis (RA) and psoriatic arthritis (PA) cause the body’s own antibodies to attack the joints, resulting in swelling, discomfort, and joint inflammation.
WHAT ARE THE AVAILABLE TREATMENTS FOR JOINT PAIN?
In order to treat joint pain, it is necessary to identify the cause of the pain. If you have Osteoarthritis, your doctor may recommend the following treatment-
- Short-term opioid pain relievers
- Aerobic or aquatic exercise
- Weight loss
- Physical therapy
Different treatments are available for inflammatory conditions. Your doctor may recommend a customized treatment plan.
- Physical activity
- Stress reduction
As damage to the joint can’t be reversed, it is necessary to protect your joints. Being physically active, keeping a healthy weight, and taking specific therapies may decrease the disease’s growth and help with pain relief and joint function. Specialty Care Clinics is with you in your journey from diagnosis to recovery. Get advice from qualified doctors and experience high-quality treatment. As we believe in creating a long-term solution. Reach out to us at 469-545-9983.