Looking After Your Orthopedic Health

Taking Better Care of Your Bone and Joint Health

Whether you're a professional athlete or a weekend warrior, looking after your bone and joint health is essential to prevent injuries and illnesses. The health experts at Northern Inyo Hospital share some healthy habits that can help you promote healthy bones and joints.

Maintaining a Healthy Weight

How Excess Weight Affects Your Joints

When it comes to performing everyday activities, excessive weight can cause damage to your weight-bearing joints like your knees, hips, and back. Although wear-and-tear is expected as you continue to age, additional pressure can speed up cartilage damage.

What Does Being Overweight Mean?

Being overweight means that you are maintaining a weight that is higher than what is considered healthy for your height. Your body mass index (BMI) is a tool that can help you to determine if your weight is with a healthy, overweight, or obese range for your height.

• Underweight: BMI lower than 18.5.
• Healthy weight: BMI between 18.5 and 24.9.
• Overweight: BMI between 25 and 19.9.
• Obese: BMI higher than 30.

Reaching & Maintaining a Healthy Weight

If your weight is the main source of the aches and pains affecting your joints, you can change a few everyday habits to find some relief. Try these tips to help you lose and maintain a healthier weight:

• Get at least 2.5 hours of moderate-intensity activity each week.
• Eat a nutrient-dense diet high in fresh fruits and vegetables.
• Pay attention to your portion sizes.
• Cut back on trans fats, added sugars, and salt.

Lead an Active Lifestyle

Whether you enjoy hiking, hitting the gym, or playing sports—leading an active lifestyle is essential when it comes to safeguarding your orthopedic health. Getting the recommended 2.5 hours of moderate-intensity physical activity each week can provide the following health benefits:

• Losing and maintaining a healthy weight range.
• Supports strong muscles and bones
• Increased flexibility and range of motion.
• Improved balance and coordination
• Reduces risk of injury.
• Reduced risk of osteoporosis.
• Reduced risk of developing arthritis.

Incorporate Rest & Recovery Days

While the days that you spend working out are great for your health, taking rest days is important too.

Yield Better Results Faster

When you work out, you sustain microscopic tears affecting your muscles. By allowing your body to recover on your days off, your muscle tissue is able to repair itself and increase in size!

When you workout, you sustain microscopic tears affecting your muscles. By allowing your body to recover on your days off, your muscle tissue is able to repair itself and increase in size!

Reduce Your Risk of Injury During Activity

While you can expect to be sore in the days following an intense workout, it’s also possible to push your body too far and sustain an injury. When you continue pushing your body to its limits, overuse injuries can happen.

Building a Diet that supports Your Orthopedic Health

As the saying goes—you are what you eat! By adjusting your diet to include certain foods, you can promote healthier bone density, muscle strength, and healthy joints.

Calcium

As you’ve probably heard before—calcium helps the body to build strong bones. But, it also helps to move your muscles and to circulate blood throughout your body. Because your body cannot produce calcium on its own, it’s important to get enough calcium through eating foods like:

• Leafy greens like kale and collard greens
• Broccoli
• Oranges
• Figs
• Salmon
• Low-fat yogurt
• Low-fat milk
• Low-fat cheese
• Beans
• Tofu

Vitamin D

Vitamin D is also important when it comes to supporting your musculoskeletal health. Vitamin D helps your body to absorb calcium. Try adding the following vitamin D-rich foods to your diet:

• Oily fish like sardines and salmon
• Mushrooms
• Egg yolks

Phosphorus

Phosphorus is also a key player when it comes to promoting healthy bones, muscles, and joints. It helps your body produce the necessary proteins for your body to grow, repair, and build various tissues. Phosphorus-rich foods include:

• Poultry like turkey and chicken
• Dairy products like low-fat cheeses and yogurt
• Nuts like pine nuts and pistachios
• Beans
• Whole grains
• Seafood like crab and scallops

Vitamin K

Vitamin K helps you to maintain strong bones as you get older, warding off osteoporosis. Foods high in vitamin K include:

• Leafy greens like kale and spinach
• Eggs
• Broccoli
• Colliflower
• Liver

Improve Your Posture

Everyone is guilty of slouching or hunching over every now and then. However, this can lead to added stress on your neck and back. When you maintain proper posture, your back is able to evenly distribute your weight to different areas of your spine.

• Maintain proper spinal alignment: Stack your head, shoulder, and hips
• Get up and stretch: Adjust your working position at least once an hour.
• Strengthen supportive muscles: Build your obliques, extensor, and flexor muscles.
• Support your neck when you sleep: Use a pillow that supports the natural curve of your neck.
• Adjust your weight distribution: Put most of your weight on the balls of your feet.

If you continue to experience persistent aches and pains affecting your joints, be sure to reach out to an orthopedic specialist.

Orthopedic Care & Rehabilitation Services in Bishop, CA

At Northern Inyo Healthcare District, our team of orthopedists and rehabilitation specialists take a holistic approach to care, focusing on you as a whole person rather than specific symptoms or conditions. Whether you’re suffering from aches and pains or mobility issues, we’re here to help improve your quality of life.

For more information about the orthopedic care and rehabilitation services at Northern Inyo Healthcare District or to schedule an appointment, call (760) 873-2605.