Did you know over hundreds of thousands of knee replacements and hip replacements are performed annually in the United States? Unfortunately, the numbers are on experiencing an alarming rise!
Many of these surgeries are preventable. One must focus on exercising regularly and maintaining a healthy lifestyle. This has a direct impact on muscle strength, bone density and joint flexibility. Maintaining a healthy body weight will also reduce overall effects of osteoarthritis and prevent injuries.
Here is a list of some of the tips to help you prevent serious orthopedic problems:
It is important that you maintain a healthy body weight. Most people aren’t aware of the fact that for each 10 lbs. of weight they gain, they become 36% more vulnerable to developing osteoarthritis. Excess body weight adds more weight on your joints making muscles weak and increasing the chances of injuries.
It is important to exercise. According to the best orthopedic surgeons, even those with some orthopedic sensitivity must do some physical activity. Some of the best options include walking, biking, stretching, and swimming. You must avoid doing exercises that adds excess stress on your joints such as deep knee bends. All you need to do is keep moving. Consistent exercises will add up to the muscle mass regardless of your age.
Developing a stronger core will help you to balance your body weight. The best exercises for stronger core to include Pilates and Yoga. Practicing these exercises will strengthen your core and also promote orthopedic health.
Stretching before Workout
Physical workout is very essential for maintaining good health. However, people tend to ignore the importance of stretching before a workout. It is important to maintain flexibility of body and boost the performance. Stretching helps in reducing the chances of stress injuries such as strains and sprains. So before you lift weights or participate in high impact aerobics, do a set of warm up and stretching exercises. This is important both before and after exercise. These exercises boost flexibility and prevent injuries of muscle and joint.
Wearing comfortable shoes is very important. Supportive shoes are very helpful in promoting proper alignment. Women who frequently wear high heels are vulnerable to developing back pain and knee pain. So invest on some comfortable high quality shoes for regular usage.
It is recommended to go for annual visits to your primary care doctor. This is a good way to keep up with orthopedic health. Regular checkups are very helpful for older individuals. They are more vulnerable to developing arthritis and suffering from injuries. The primary care doctor can offer you information on additional preventive measures to protect your orthopedic and overall health.
Optimize Work Place and Home
It is important that you keep yourself safe from injuries. Optimizing your workplace and home is the best way to do so. For instance, if your work involves using computer, install a standing workstation. You may also choose other ergonomic setups to avoid developing posture related issues. Those who work at computer for longer hours tend to develop conditions such as carpal tunnel syndrome. Taking breaks frequently and typing softly can prevent this condition.
Those who are involved in physical labor can suffer from strains due to repetitive movements. Stretch beforehand lifting heavy objects and lifting in a proper way using core muscles will keep you away from orthopedic issues.
For older adults, it is important that you optimize home environment to keep injuries away. Some of the best things to do include installing handrails in hallways and appropriate flooring will prevent injuries and fractures. It is also important to manage slippery areas such as bathtubs with bathmats or grips.