Healthy Living = Healthy Joints

Most people don’t think too much about their joints until they experience pain that can make even routine movement unbearable. While some people are simply more likely to have joint problems such as arthritis, many joint problems can be prevented with lifestyle changes. This includes maintaining a healthy weight, getting regular exercise and eating a balanced diet.

Orthopedic surgeons are all too familiar with how common joint problems are. John Burton, M.D., and John Kofoed, M.D., both of whom are affiliated with Sutter Health, have a combined 35 years of experience in treating patients with joint issues.

The Aging Process
Dr. Kofoed says there’s no escape from the fact that as we age, we slowly wear out. This happens sooner than you might think with joints — in our 20s, tendons and ligaments start losing water, making them less elastic.

"Strength and flexibility are the two main concerns with respect to the musculoskeletal system," says Dr. Kofoed. "As time goes on, through the natural aging process, tissues tend to stiffen up, which makes it more likely for injuries to occur."

Both doctors stress that to fight the loss of flexibility, it’s important to warm up and cool down before and after exercise. Dr. Burton says that just 5 to 10 minutes of warming up can make the difference between having a healthy workout session and tearing something.

Activity Is Power
Leading an active lifestyle is one of the keys to preventing joint problems, but that doesn’t mean you need to be an athlete. Dr. Burton suggests low-impact exercises for his patients. "I try to talk my patients out of running unless they’re thin and that’s their thing," he says. "Exercises that don’t stress the joints as much include swimming, cycling and using an elliptical trainer. Even a treadmill is better than pounding your feet on the pavement."

Not exercising is an issue for many people and causes more problems than joint pain, says Dr. Kofoed. He cites a recent study of patients who received a knee replacement. Those who completed an eight-week exercise program before surgery did far better than those who didn’t exercise. The patients who exercised had fewer complications, and their wounds healed more quickly.

A Weighty Matter
Going hand in hand with inactivity is weight. Dr. Kofoed notes that for every additional pound, the load on your joints is increased five to seven times. "Without a doubt, the factor that contributes most to orthopedic problems is weight," he says. "People that are overweight often suffer from poor nutrition and metabolism, and that just compounds the situation. Some of these people won’t even be medically able to have joint replacement surgery due to other weight-related problems, such as cardiac issues."

Both doctors suggest eating a healthy diet that’s rich in protein, vitamins and minerals.

If the Shoe Fits
One simple way to reduce stress on cartilage is to wear good shoes, says Dr. Burton. Because heels hitting the ground create the most stress, he recommends wearing shoes that have sealed air cells in the heel or sole. Shoes with foam padding will lose their elasticity, and high heels (sorry, ladies) won’t provide much padding at all.

"It’s been shown that if you put sheep in a pen with a concrete floor, they’ll develop arthritis within months," says Dr. Burton. "Adding a half-inch rubber pad provides enough cushion to protect their joints."

Treating Pain
While the above lifestyle changes may help prevent joint problems, nothing can completely eliminate your risk. Chronic conditions, such as arthritis, are often hereditary, and most people will develop some form of the disease as they get older.

The most basic way to treat joint pain is to use over-the-counter medications such as Tylenol or Aleve to relieve swelling or discomfort. If that doesn’t work, prescription anti-inflammatories that are stronger may be needed. Dr. Burton and Dr. Kofoed say that hyaluronic acid (which makes up joint fluid) can also be injected to lubricate joints. Other pain-relieving options include cortisone shots or a brace.

If all else fails, joint replacement can make patients as good as new. Knees are the most commonly replaced joints, followed by hips.

Taking good care of your joints throughout life is still the best medicine. To find an orthopedic surgeon in the Sutter Health network, call 1-800-4SUTTER or visit thedoctorforyou.com.


Contact:
Russell Neilson, supervisor, communications and marketing, 707-554-5123