8 Ways to Protect Joint Health
It’s Arthritis Awareness Month, and at Pasco Hernando Foot & Ankle, we want to help inform our patients about this increasingly prevalent disease. Although osteoarthritis—the “wear and tear” type associated with older age—is the most frequently diagnosed kind, arthritis is actually an umbrella term that refers to over 100 different joint-related disorders. Most recent statistics show that over 22% of American adults have some form of arthritis and it is currently the most common cause of disability. Fortunately, there is much you can do at any age to decrease your risk for arthritis. Below are 8 tips:
Reduce the impact—regular exercise is an important way to help reduce pain and stiffness and increase range of motion but choose low impact activities such as swimming and biking over activities that pound your joints, such as step aerobics or kickboxing.
Kick the habit—smoking decreases bone mass and increases the risk of fractures and injuries that may later become sites of arthritis.
Lower the heels—did you know a 3-inch heel stresses your foot seven times more than a 1-inch heel? High heels also increase stress on your knees and the chances of developing osteoarthritis. Your podiatrist, Dr. Lawrence J. Kales will wholeheartedly concur with this suggestion as high heels harm the health of your feet in many other ways as well!
Go green—many green veggies are good sources of calcium and eating more of them can slow cartilage destruction and bone loss that naturally occurs with age. Load up your plate with spinach, broccoli, romaine, kale, parsley and Bibb lettuce.
Keep it moving—being on your feet all day isn’t good for your joints, but neither is sitting. Try to alternate your position every 30 minutes or so and make time for some easy stretching throughout your day.
Take it down a pound or more—losing weight reduces pressure on your lower extremity joints. Pounds have a four to one effect (negative or positive) on your joints. That means that losing 11 pounds removes 44 pounds of pressure and may reduce your risk of osteoarthritis by 50%!
Don’t go a day without orange juice—or some other type of citrus fruit. New research shows that vitamin C may slow the progression of arthritis.
Deal with foot and ankle pain—if you are in any podiatric discomfort, make an appointment at our Hudson office by calling 727-868-2128 or 352-683-5799. Foot pain can reduce your mobility and ability to exercise. Get it resolved promptly.