The first month of 2017 is almost passed, and many people’s resolutions go with it. Whether you make resolutions formally or just inside your own head, chances are they involve living a healthier, more active life. Along with that activity comes increased stress on your musculoskeletal system. This can mean soreness, joint pain or worse.
Ensure you aren’t derailed from a “Life in Motion” in 2017 by a body that isn’t cooperating. The health experts at Olympia Orthopaedic Associates offer these 10 tips to increase your chances of sticking with your healthy routine far after the resolution “season” is over.
- Use Proper Posture – Do you sit at the keyboard much of your day? Ensure your musculoskeletal system isn’t paying the price. Changing your workstation to properly fit your body is essential. Ergonomic keyboards, chairs, standing desks and comfort mats all improve posture and decrease pain. And employers are often happy to help foot the bill.
- Move More – While you may want to lay on the couch when you feel stiff and sore, you actually should move more. Research and anecdotal evidence indicated increased movement will reduce those aches and pains. Even small movements can make a difference. Take a daily walk. Walk around the office building each hour. Park farther away from your destination. A fitness tracker may help keep you accountable.
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Leafy green such as spinach and kale are full of bone-building calcium. Eat with Vitamin D rich foods for full benefit. Eat to Improve Bone Health – When you hear “healthy bones” do you think of milk? To fight osteoporosis and combat fractures, look beyond dairy. Calcium and vitamin D, which are not produced by our bodies, are the two most important nutrients for bone health. Calcium needs vitamin D to be absorbed, so eating them together is key. Kale and spinach are full of calcium and salmon and egg yolks offer great levels of Vitamin D. Figs contain more calcium than two glasses of milk and almonds boost calcium, too. Many people choose to take a vitamin D supplement as well.
- Practice Joint Preservation – Treat your joints well and they will treat you well. Notice how you move your joints – flex them in the direction and manner they were intended. While you may want to fling yourself wholeheartedly into a new dedication to yoga, keep your downward dog a lapdog, not a Saint Bernard, for a while.
- Buy New Shoes – This is a health tip I can get behind! Proper footwear, especially when adding more movement to your routine, is critical. If shoes do not fit, are worn out or are impractical (heels should go, ladies, if you have musculoskeletal issues), the results can be far more serious than sore feet. Stress can transfer to our knees, hips and backs. Put your best foot forward, especially when starting a new exercise routine, with proper footwear.
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OOA’s extremity MRI can diagnosis issues in your limbs without a full body scan. Photo courtesy: Olympia Orthopaedic Associations Know what’s Going On Inside – Without taking the time to diagnosis a chronic pain, you really can’t address it. Is it arthritis? Tendonitis? An injury? Olympia Orthopaedic Associates helps diagnosis your situation first. With on-site x-ray, MRI and CAT scans, you can get answer, and a plan, to get back in motion.
- Address a Chronic Issue – Have you put off a needed procedure for a while? Maybe 2017 is the year for a new knee or hip. With outpatient joint replacements available at the OOA Outpatient Surgery Center, it’s easier than ever to get a new joint, and new lease on life. Don’t live another year in chronic pain. See an OOA specialist today and find solutions that work for your life.
- Explore Alternative Therapies – Don’t fear the knife when you visit the team at Olympia Orthopaedic Associates. The entire team works to avoid surgery when possible. Their in-house physical therapy department combined with sports medicine specialists, chronic pain experts and a cortisone injection options are the first step towards health, not the operating room.
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The physical therapists at OOA work with patients of all ages and needs to help get their “Life in Motion.” Photo courtesy: Olympia Orthopaedic Associates Know your limitations (and abilities) – Don’t be a weekend warrior and expect to come out unscathed. Whether work or play, be sure you respect your own limits. It may feel okay at the time, but you will pay later – possibly with long-term impacts. When you do push outside your comfort zone, play favorites with certain parts of your body. Use your legs to lift. Try not to twist or reach in an awkward position. Take regular rest breaks.
- Sleep More – A good night’s sleep can cure all, they say. And, it’s not far from the truth. Quality sleep results in better mood, more energy and sharper mental acuity. Sleep is also when our tissues repair and regenerate. If you have added more movement to your routine, it’s essential to allow your body to heal during sleep. Eight hours a night is the minimum recommended for optimal results.
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