How to Keep Your Joints in Tiptop Shape

Your mobile joints stay friction-free and functional because of smooth hyaline cartilage, a lubricating synovial membrane, and tendons and ligaments that support their movement. Joint problems can happen because of issues with any part of the joint, though many age-related joint problems come from some form of arthritis. 

Whether or not you’re predisposed to some form of arthritis, adopting healthy habits helps you maintain joint function and mobility with age. When you take good care of your joints, you experience less pain, stiffness, and swelling. Plus, you can reduce your risk of needing joint replacement surgery.

Our expert team of orthopedists and surgeons at North Point Orthopaedics is committed to our mission of helping you feel your best and supporting your joint health throughout life. At our offices in Munster and Crown Point, Indiana, we provide personalized care to help you manage or avoid joint problems and improve your quality of life. 

Understanding common joint problems

Joints commonly withstand damage from injuries that don’t fully heal or from degenerative forms of arthritis, which cause persistent joint pain and stiffness. Some of the most common types of arthritis are:

Osteoarthritis

Affecting over 32 million adults in the United States, osteoarthritis is by far the most common type. It happens with age because of wear and tear on your joints, which leads to worsening pain and stiffness as cartilage in your joints breaks down. 

Inflammatory arthritis

Inflammatory arthritis types, including rheumatoid arthritis, occur when your immune system attacks joint tissues and eventually reduces their function. As a result, affected joints experience painful swelling. Age is a risk factor for rheumatoid arthritis, with most cases appearing in adults in their 60s. 

Post-traumatic arthritis

Post-traumatic arthritis is similar to osteoarthritis, but it develops in a joint after a traumatic injury, like a joint dislocation or fracture. Most people recover in just a few months, and you can typically improve symptoms with mindful lifestyle changes.

Maintaining joint health – with or without arthritis

Whether or not you have arthritis or any prior injuries causing joint pain, you can maintain your joint health by adopting healthy lifestyle changes, being safe while engaging in physical activity or work, and warming up before physical activity. 

To start making joint health a priority, follow these easy tips:

Exercise

Engaging in physical activity helps keep your joints functional. Even the simple act of changing positions every so often while working or watching television is important for avoiding joint wear, but you should ideally aim for around 150 minutes of exercise every week. 

To stay extra mindful about your joints while exercising, you should:

• Choose low-impact exercises like swimming or cycling
• Warm up before you stretch
• Know your limits and don’t exceed them
• Use appropriate safety gear and strategies for your exercise of choice

Exercising also helps you manage your weight, which is an important part of osteoarthritis prevention and management. 

Eat well

A balanced diet is beneficial to every part of your body, including your joints. It also helps with weight management to take stress off weight-bearing joints like your knees and hips. You should prioritize fruits, veggies, and lean proteins while limiting salts, saturated fats, and sugar. 

Fatty cold-water fish such as salmon and mackerel are particularly beneficial for joint health. They’re packed with omega-3 fatty acids, which reduce inflammation. If you don’t eat fish, consider taking a fish oil supplement for the same benefits. 

Calcium and vitamin D, which you can get from dairy products, leafy vegetables, or supplements, help keep your bones and joints strong, too. 

Consider physical therapy

Physical therapy can teach you specific stretches and exercises to target joints prone to pain and stiffness. A physical therapist can also help you work on your posture to avoid or reduce neck or back pain. 

Our experts at North Point Orthopaedics can set you up for excellent joint health now and in the future. Request an appointment online or over the phone today for more joint health tips.